Monday
"13.4"
AMRAP 7
C&J 135/95
TTB

B) For 10 Minutes (Work on 3 position Snatch with squat for those who can. AHAP)
Pos 1: Hips
Pos 2: Just above Knee
Pos 3: Mid Shin/From the ground.

C) Front Squat 4x5 Work your way up in weight.

Tuesday (Teams of 2 Relay style both do ALL Reps)
50 Cal Row
40 Deadlifts 155/105
30 Box Jumps 24/20
20 Front Squats
B) 3 RFT
15 Wall Balls
50 DU's (150 Singles)
15 Wall Balls
2 min. forced rest in between rounds.

Wednesday
C&J Complex 10x3-position squat clean + jerk Increase weight as you go.
Pos1-Hips
pos2-Just above knee
pos3-Fro the ground

B) Teams of '3'
7-min. amrap
50 Back squats 155/105
50 back squats 205/145
Back Squat with remaining time at 245/165
(one team mate works at a time off the rack)

C) Amrap 7
10 Thrusters 95/65
5 Bupees over Bar
10 Snatches
5 Burpees over bar.

Thursday
Bench Press 5x3
KB High Pulls 5x5(each side from just below the knee)
4x30 sec Max effort on Air dyne

B) 4 Rounds for time
400m run
10 box jumps 30/24
20 Sit ups
30 Walking Lunges (KBs 44/26)

Friday Teams of 2 (One works at a time to combine to achieve reps)
60 Cal Row
50 TTB
40 WB 20/14
30 Power Cleans 135/95
20 Dips
10 Pullups (Or 20 Muscle ups in lieu of dips/pullups)

B) Mobility