Find Max of the Complex:
Squat Clean + Hang Squat Clean
2 SC + 2 HSC @ 80% with perfect form
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!)
8 x 100m Sprint, walk back is rest.
Spend some time on a foam roller before you leave. (hips, glutes, hams, quads, calves)