Mobility:
Banded Walk Series
(use the bands around the thighs or feet and work across the room and back - OTHER IDEAS)
Lateral side step
Forward Facing Walk
Backward Facing Walk

Warm-up:
2 Inchworm Complex
20 Lunge Forward, Lunge Backward (10 each side)

10 Air Squats
20 Mountain Climbers 

10 KB Deadlifts
10 Grasshoppers

10 KB Squat Clean
10 Burpees

Strength:
8 Min E2MOTM Strict Press
5 - 5 - 5 - 5

Athletes should have a few minutes to warm up to a weight they'd like to stick with and maybe get a little heavier with.  They should have four challenging sets here.  These are programmed as sets of 5 so that people can work off the ground.  In preparation for their workout, encourage them to practice their cleans or even squat cleans before each set of Presses.

Conditioning:
21 - 15 - 9 Complex
(People WILL ask, you may ask yourself - where does the 21, 15, 9 come in here....well, add up the reps and it will then make it clear)

I expect this to take about 6 - 10 Minutes.  

Athletes should be warmed up on their deadlift.  They've got a barbell from their Strict Press and hopefully have warmed up a few cleans by this time.  Give them some extra points of performance on all three movements as they will get heavier as the workout progresses and form should not be sacrificed for weight (ever, right?)

8 Deadlifts (135/95)
7 Hang Squat Clean (135/95)
6 Push Jerk (135/95)

6 Deadlifts (155/105)
5 Hang Squat Clean (155/105)
4 Push Jerk (155/105)

4 Deadlifts (185/135)
3 Hang Squat Clean (185/135)
2 Push Jerk (185/135)

Scaling:
Stay Light