For Monday at 4:30 -

Skill:
7 x 2 Hang Squat Snatch

(Homework - http://www.spencergarnold.wordpress.com/2012/12/19/dont-leave-the-bar-naked/)

Conditioning:
5 rounds for total working time of:

Row 250m (Airdyne 15 cal)
10 Burpees
30 Double-Unders (scale 15 tuck jumps)

Rest 1:1 (rest as long as it took you to complete the round each time)

Extra credit (do this in the back after putting all equipment away if desired) :

Accumulate 90 seconds of L sit on parallettes

-or-

3 x 20 GHD situps