Strength:
5 sets of: Snatch @ 65-70% from the hip + hang + floor

WOD:
Tabata, 8 rounds of 20 seconds of work followed by 10 seconds of rest. There is no rest between exercises.

Front squats (135 lb./85 lb.)
Box jumps
Burpees
Air squats

Post loads and reps to comments.

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LEANFIT:
8 rounds for time of:

10 Back extensions
15 Sit-ups
400m Run

Post time to comments.

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DE:
2 rounds for time of:

40 Pull-ups
60 Push-ups
1 mile Run

Post time to comments.

Media:
Wednesday WOD, March 23, 2016