BB:

Find Max of the Complex:

Squat Clean + Hang Squat Clean

*then*

2 SC + 2 HSC @ 80% with perfect form

ST:

3 sets:

14 Front Rack Barbell Step Ups (Alternating. Your choice in height and weight. Go Hard.)

10 Jumping Lunges (Alternating. As high as you can jump! Immediately after your steps ups!)

Conditioning:

8 x 100m Sprint, walk back is rest.

COOL:

Spend some time on a foam roller before you leave. (hips, glutes, hams, quads, calves)