Olympic Weightlifting:

Snatch Complex
Snatch Pull+Hi-Hang Snatch
5 x 2+1

So, per round, perform 2 Snatch Pulls, then one high hang snatch.  Increase weight used 2Mar by2.5 to 5 pounds

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Strength:

Front Squat
5 x 4 Increase weight used 2MAr by 5-10 pounds
Plank Hold
5 x 45sec

Performed as super sets

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Video courtesy of Barbell Shrugged.  Some good pointers to help with Front Squat positioning

WOD:

Every 3 min on the 3 min mark for 24 min(so 8 rounds):
Run a 400M run.  Remaining time is rest

If you are unable to finish a 400M in under 3 min, you will finish whatever set you are on, then rest the remainder of the time until the next round starts.

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