Warm-up:
200m Run then 3rds of:
5 BTN Snatch Grip Press
5 OHS
10 Weighted Pull Backs

Strength:
Push Press
3×8

Workout of the Day
3rds
400m Run
30 Sit-ups
20 OHS
10 HSPU

or

3rds
400m Run
30 Sit-ups
20 Front Squat
10 HR Push-up