Warm Up:

Foam Roll
800 Meter Run or Row
Burpee Broad Jumps (Down & Back)
Quad Stretch on box (Hold 20 Sec)

Skill Work:
2 Rds

5 Clean & Jerks from the high hang
10 Front Squats
5 Muscle Snatch

WOD:
15 OHS
400 Meter Run

5 RFT
RX 115lb / 75lb