Monday
Warm-up - row, exercise the motions of the work out
Strength and Technique - back squat
Work-out - 10,9,8,7...3,2,1 of
     Pull ups
     Box jumps
     GHD Sit ups

Friday
Warm-up - Roll out
Strength and Technique - OHS, Front Squat
Work-out - 7 x 1 Snatches

Wednesday
Warm-up - Roll out all over
Strength and Technique -  Front Squat
Work-out - 800 m run
     10 rounds of
     10 pull ups
     10 ring dips
     finish with another 800 m run

Monday
Warm-up - Roll out back legs and hips.  Twist your arms up with a stick.
Strength and technique- Light squat snatch
Workout - Pheezy
   3 Rounds for time
     5 Front squats (165)
     18 Pull ups
     5 Dead lifts (225)
     18 Toes to bar
     5 Push press (165)
     18 Hand release push-ups

Friday
Warm-up - Sampson Stretch, shoulder overhead
Strength and Technique - Squat cleans
Work-Out - 5 rounds for time
     50' lunge with 45# bar overhead
     21 burpees

Wednesday - Sorry no work-out today, meetings all day and night

Monday
Warm-up - Hips, shoulders, posterior chain
Strength and Technique - Kipping pull-ups
Work Out - 
     21-15-9
     24" box jump burpies
     95# push press