Mobilize, then:
20 reverse snow angels
15 banded air squats (band around knees)
10 ohs w/empty barbell
5 snatch grip push press w/empty barbell
A.
Every 2 minutes, for 12 minutes, complete (6 sets):
Snatch Lift-Off + Snatch
Sets 1-3: 80-83%
Sets 4-6: 85-88%
B. 5×4 back squat @78%
C.
For time:
800 Meter run
ring dips x 20 reps
500 Meter Row
Pull-Ups x 40 reps
800 Meter Run