Thursday

Strength
2 Power Clean + 1 Push Press 2 2 2 @80% of Push Press Max
3 Snatch Push Press +1 Snatch Balance 3 3 3@70% of Snatch 3 3@80%
Clean Pull 3 3 3 3 3 @95% of Clean

W.O.D.
Rounds of 10 down to 1 of each

Push Press115/75
Front Rack Lunge115/75
Sit Ups
Air Squat

Extra 
Find 2 Rep Max Weighted dip

Friday

Strength
Bench 8 8 8 5 3
Rack Lunges (Each Leg) 8 8 8 8

W.O.D.
6 Rounds
10 Thrusters (95/65)
15 Sit Ups
Run 1 Lap