skills
ropes

1min singles
1min side to side
1 min front back
1 min backwards
2 min DU work

im 5 min
do one jump rope then stop do 2 JR the stop, then do three… and so on how far can you get in 4 min….

med ball clean work
– dead lift med ball
– dead lift shrug
– start from shrug to clean to 1/2 squat
– full med ball clean
X3
(HIPS OPEN FULL SQUATS)

So I came across this  article of the differences of full range of motion and the partial range of motion.
I can see full range being more important vs the partial, CF model is to be all around fit, were to partial lifting do increase your max strength in certain areas.  Which is not bad by any means and would be good to do to increase specific area. Check it out!

http://sportsmedicine.about.com/od/strengthtraining/a/partial_lifts.htm