Strength

Work up to a heavy single Power Snatch, no more than two misses total

Then

Work up to a heavy single Clean and Jerk, no more than two misses total

Core Imbalance Work 

EMOM 10 minutes

10 Hollow Rocks with a 15/10 pound plate held over head

Conditioning 

40 minutes light rowing, running, assault bike, ski erg or any combination of those for 40 minutes total.