Dynamic warmup (10 min)
Power Clean - work up to a heavy double; then do 5x2 with that weight.
BB Bent Over Row - 3x10; moderate weight
Lat Pulldown - 1x15, 1x12, 1x10, 1x8, 1x5; go heavier each set.
Seated Row - 4x8; heavy
KB Press w/ 5 sec. lower - 3x5 each arm (12-16kg)
Burpee Box Jump Overs - 6 min AMRAP
Static stretch (10-20 min)