Warm-up: 200m run, then 3rds of:

8 strict T2B, 8 strict dips, 5 tall box jumps w/ step down

Oly:

Every 90sec for 15min

3 Position Power Snatch

(High hang, mid hang, floor)

http://www.catalystathletics.com/exercises/exercise.php?exerciseID=167

Strength:

Deadlift 3x 65/70/75/80

Cash out:

5rds of 10 hollow rock and 10 superman