Olympic Weightlifting:

Clean Complex
Clean Pull+Clean+Jerk
5 x 2+1+1

Try increasing by 5 pounds per set from last week.

Post weight used To Comments

Video courtesy of Barbell Shrugged.  With the goal of holding onto the bar through the complex, this may give you some good pointers.

Strength:

Back Squat
4 x 2 Add 5-10 pounds from Last week

Super Setted with….

GHD Situps
4 x 10 As Fast As Possible*

*With good form, of course

be honest, who else has ever thought this….

WOD:

7 Rounds For Time:
200m Run
15 Box Jumps(24/20)
15 Wall Balls(20/14)