Warm Up
Run 400m or Row 500m
Arm Swings (x10)
Leg Swings (x10)
AbMat Sit Ups (x20)
Supermans (x20)
Air Squats (x20)
Calf Stretch
Leap Frog
High Knees/Butt Kicks
Run 200m 

Skill Work
Power Clean/Squat Clean

Spend 15 minutes finding your 1 rep max clean (power or squat)

5 Front Squats (135/95)
20 Box Jumps (24/20 modification: step ups) 
30 KB Swings (53/35)
400m Run

10 Front Squats
15 Box Jumps
25 KB Swings
200m Run

20 Front Squats
10 Box Jumps
20 KB Swings
Run 100m

*For the front squats, barbell is taken from the ground.