Strength 

Power Snatch starting at about 63% of your 1RM and work up to a 3RM

Back Squat

Set 1: 80% x 3, rest 2 minutes, then 60% x 10

Set 2: (add 10 pounds to each weight if possible) 80% x 3, rest 2 minutes, then 60% x 10

Set 3: (add 10 pounds to each weight if possible) 80% x 3, rest 2 minutes, then 60% x 10

Conditioning

3 Rounds with 90 sec between rounds:

Sled Drags Backwards for 20 yards (start with 75lb/100lb and add weight each round if you can)

Sled Drags Forwards for 20 yards (start with 75lb/100lb and weight each round if you can)

DB Double Overhead Lunges x 10 each leg (start with 25lb/35lb each hand and add weight each round if you can)

KB Staggered Carry for 40 yards (switch arms halfway, start with 25lb/35lb above and 50lb/70lb below and add weight each round if you can)