Strength 

Power Snatch

Work up to a 2 rep max and then 2 x 2 at 90 % of 2RM

Back Squat

Work Up to a 5 rep max then a max set at 85% of 5 RM

Conditioning 

100 Russian KB swings 53lb/44lb

Every time you set the KB down add 10 burpees to be completed after the 100 KB swings.

Time ends when all the burpee penalties are paid.