Warm-up:

200m Run then 3rds of:

3 Muscle Clean

6 Reverse Lunges

3 ¼ Front Squats

Strength:

Front Racked Reverse Alternating Lunges @2011

3 sets x 16 reps

Workout of the Day:

In 2:00, for max reps of lateral burpee over barbell, complete:
30 Double-Unders
Power Cleans x 5 reps
Max Lateral Burpees Over the Barbell
Rest 2:00, Repeat for 4 sets.