Weightlifting!!! 
1 Rep Max Hang Muscle Snatch (no hook grip, no body contact)
into...
1 Rep Max Hang Snatch
then..
Every 2 Minutes for 5 Rounds
2 Hang Snatch @ 85% of 1RM
then..
Every 2:30 for 4 Rounds
1+2 Snatch Extension+ hang Snatch Extension(3 second descent) @ 100% of 1RM

Weightlifting Club
Every 2:30
Back Squat
1x4 @ 75%
1x4 @ 80%
1x4 @ 80%
1x4 @ 80%
Front Squat
1x5 @ 60%
1x5 @ 65%
1x5 @ 70%
1x5 @ 70%

5x10 Single arm Bent over rows
4x10 Partner Back Extensions