Strength 

Work up to to a heavy single Power Snatch, then reduce by 20% for a set of 2

Work up to a heavy single Clean and Jerk, then reduce by 20% for a set of 2

Core Muscular Imbalance 

4 Rounds

30 Second Hollow Hold

30 Second Rest

Then

3 rounds

40 yards single arm over head carry, as heavy as possible

Conditioning 

Accumulate 40 minutes of light work on a rower, assault bike, running or ski erg.