It's Thursday, let's lift some heavy shit!

Movement Prep:
Biceps!  stretch those beasts out!  They may be good for picking up chicks at the beach but if the are too tight you aren't going to be able to hit a fast lock out on those jerks.  This is what is known as antagonist pre fatigue.  We are using the opposite muscle group (yeah the triceps) Stretching the opposite group aggressively will help.  Working some hip speed drills will help too.  Try tying a couple of bands to some heavy ass kettlebells or dumbells, wrap the other end to a barbell and just work on fast hip open/close movements.

Strength:
Do 5 rounds of...
 1 strict press, 2 push press, 3 push/power jerk, 4 split jerk
Rest 2 minutes between rounds.
The bar doesn't come down until all 10 reps are done!
Weight is 80% of Strict Press 1 RM

Speed:
1 Box Jump every 10 seconds for 5 minutes.  With.... you guessed it mother fucker, EXTERNAL LOAD!  Wear a vest.  Don't have a vest??  Get a fucking vest!  or hold some dumbells in your little girly hands.


Conditioning:
Max rep unbroken Kettlebell swings (Pick a weight that you can move AT LEAST 20 times)

Cool down:
I don't know, drink some chocolate milk or something.