Work outs of the Week 4-7 through 4-11-14

Note: start each with a warm up , core and Dynamic stretch

Monday:
4 x rounds of the following :
Pull up x 6
Dip x 8
Burpee x 10

Tue:
20 min Amrap
Box Jump x 10
SDHP x 10
Med ball Slam x 10

Wed:
4 min Jump rope
4 Min db snatch ( 2 min each side)
3 min Jump Rope
3 min db snatch ( 1 1/2 min each side)
2 min jump rope
2 min db snatch ( 1 min each side)
1 min Jump rope
1 min db snatch (30 sec each side)

Thur:

Wall Ball x 16
Kosack Squats x 14
Cleans x 12

Fri:
Part A ( 8 min amrap)
Bench Press x 5
Pull up x 5
med ball Chest pass x 15

Part B ( 8 min AMRAP)
Goblet  Squat x 8
RDL w/KB x 10
Step overs x 12 ( each side)