Mobilize, then:
A.) Every :90sec for 15 min
Front squat x 2 @ 70%
B.) For total time:
Three rounds of:
200 m run
10 db hang clean and jerks 50/35
rest 2 minutes, then:
2 rounds of:
400 m run
10 dumbbell push press 50/35
rest 2 minutes, then:
1 round of:
600 m run
50 ft overhead lunge right arm overhead/left arm front rack 50/35
50 ft overhead lunge left arm overhead/right arm front rack 50/35