Warm-Up
Partner Warm-up
4 Rounds
Partner 1:
10 Half Kneeling Dumbbell press(switch knees every round)
10 v-ups
Partner 2: Plank Hold (center, left, right, center)

Strength
5 Rep Max Pause Deadlift(mid shin)
then...
Every 90 seconds for 5 Rounds
2 Deadlift @ 90% of 5RM

Speed
Every 3:30 for 3 Rounds
9 Touch and go Power Cleans
100 Meter Sprint
Ret remaining time

Finisher


Weightlifting Club! 
Every 2:30 Minutes for 5 Rounds
3 rep hang power snatch (30X2)
Every 90 seconds 8 Rounds
1+1+1 Power snatch+ snatch+ Overhead Squat(30X0)
Every 2 Minutes for 4 Rounds
5 Snatch Pull to hip (3 second hold @ hip)