SWOD:
A1) Power cleans 3/3/3/2/2 (Start your first set around 80% of your 1RM)
A2) Games standard box jumps (30″/24″), max reps in 30 seconds x 4 sets
Rest about 2 minutes between movements.
[yt]http://www.youtube.com/watch?v=mCUmi2oqlvA&feature=relmfu[/yt}