Here is a drill that @richtidmarsh came up with and is one of my favourites. Its a position specific routine for me, to help with my break down work, but is also used as conditioning element in some of the functional fitness work we do.
The idea is to use a weighted sack, or you could use a small power bag. You Hit the deck while holding the bag, shift it across to the other side of your body, pivot round to your feet, release the bag and then clean and press it above your head. You repeat this 6 times none stop as quick as you can. You can do 3 or 4 sets of this.
This is done as part of a wider session containing other functional movements, or can be added into your other workouts to get a bit of a metabolic hit.
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