Weightlifting:
1RM Incline bench press
1RM snatch grip high pull off pin 5
5x5 Snatch High Pull at 85% of your max above
6x4 muscle snatch up to @65% of max snatch
For time:
8 Clean and Jerk 185/125#
24 Bar Muscle Ups
8 Clean and Jerk 185/125#
Running
3 Minutes easy
Into…
5 Rounds of:
3 Minutes TEMPO (5k-ish pace)
3 Minutes Recovery Jog