Warm up:
2 rounds
1 min ski erg
10 barbell back squats
10 barbell good mornings
7 power clean
5 squat clean

Strength:
every 2 min for 12 min
2 power clean + 2 squat clean + 2 split jerk

Workout:
5-7-9
clean & jerk
bar facing burpees
-
rest 2 min
-
9-7-5
clean & jerk
bar facing burpees

Accessory:
3 rounds
3 L/3 R single arm db clean & jerk
6 alt db snatch

3 rounds
10 L/10 R half kneeling paloff press
30 sec ghd hip ext hold

4.5 miles

8-mile run

Warmup

4 rounds superset:
10 bench press
20 dual dumbbell gorilla rows

5 rounds: 3 minutes each with :30 rest between
Run 400m then max pull-ups without dropping off bar

Stretch