2x snatch (olympic) 65% of your bodyweight
3x OHS
Do this without putting down the weight between snatches and OHS

5x5



Part 2
50 double unders
5 snatches @ 1/3 body weight
do one side for 3 rounds take a 5 min break and then do the other side

Part 3 run a mile (not jog but run)