BuddBells.com

Skill: speed skaters and plank with knee to elbow (add push-up for difficulty)
Warm-up: 3 rounds
20 speed skaters each side
10 heavy deadlift
10 plank with knee to elbow (add push-up)
5 Heavy cleans each side

Skill: candle stick deck squat
Workout: 20 minutes of Quality rounds
10 challenging snatches each side (not too heavy not too light)
5 challenging squat with a push press (long push press) each side
10 heavy goblet squats
3-5 challenging presses each side