Mobilize, then:
Three sets at easy pace:
Single-Arm Hang from Bar x 10-15 seconds per side
Alternating Single-Leg V-Ups x 10 reps
100 Meter Run
A.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 1-2 reps
*Sets 1-2 @ 75%
*Sets 3 @ 80%
*Set 4 @ 85%
*Set 5 @ 90%
*Set 6 @ 95%
B.
Every 2 minutes for 10 minutes (5 sets):
Push Jerk + Split Jerk @ 70%
C.
For Time:
Row 1000 Meters
20 Hang Cleans (185/125 lbs)
20 Pistols