Monday

Deadlifts
5x5

WOD
15-12-9-6-3
Power Cleans (185/115)
Bar facing burpees

Sunday

4 sets of weighted pull ups

10 Minutes do 3 unbroken reps power snatch

Jackie
1000 M Row
50 thrusters (45/35)
30 Pullups

Friday

Bench
5-5-5-2-2

WOD
15 minute AMRAP
10 push ups
10 wall ball
10 Medball twists
Run 100m

Thursday

Snatch
2-2-2-1-1

Amanda
9 -7-5
Muscle ups
snatch (135/95)

Wednesday

Practice snatch light weight

21-18-15-12-9-6
Double unders
Box Jumps

rest 3 min
 Max cal row in 3 min

Tuesday

Push press
5-5-3-3-1-1

Wod
"Nate"
20 Minute AMRAP
2 muscleups (3:1 pullups dips)
4 Handstand Push ups
8 KBS (70/55)

Monday

Cleans
2-2-2-1-1

WOD
15 Minute AMRAP
Row 250m
10 Toes to bar
*1 Power Clean (205/115)
*Add 1 power clean each round