Warmup
Dynamic Athletic Movement

Alternate with a partner
4 sets each (12 minute limit, this should take less than 10 minutes)
Barbell complex*
4 deadlift
4 hang power clean
4 front squat
4 push press
4 back squat

*first set with empty barbell, after that add a little weight–most guys should use 95#, most women 65#

Lift
Snatch
7 x 1 @ 80 – 90%

Snatch grip Deadlift
4 – 4 – 4 – 4
Ascending sets