Monday
1 High Hang Snatch + 1 Low Hang Snatch + 1 OH Squat
Every 2 minutes for 12 minutes

4 rounds, 1 min per station, for max reps of:
Reverse Situp
Reverse Lunge with weight (DB's, Barbell, etc.)
Double Under
Rest 1 min

Wednesday
Speed Front Squats
4 sets of 2 reps at 70% of your max as fast as possible. Smooth down and then stand up as fast as possible.

Each for time:
Row: 3x 1 km

Rest 3 mins between efforts.

Friday
Narrow Grip Bench Press
5x3
Work at a heavy set of 5

Complete as many rounds as possible in 12 mins of:
9 Pushups
6 Assault Bike Calories
9 Dumbbell Snatches, 35/20 lbs