Strength

Power Snatch

90% of 3RM for 2 x 3

Back Squat

Set 1: 85% x 3, rest 2 minutes, then 65% x 10

Set 2: (add 10 pounds to each weight if possible) 85% x 3, rest 2 minutes, then 65% x 10

Set 3: (add 10 pounds to each weight if possible) 85% x 3, rest 2 minutes, then 65% x 10

Conditioning

5 Rounds for Max Distance in 60 sec with 60 sec rest between rounds

Prowler Push (180lb/140lb added to prowler)

Simple Cardio

Assault Bike, Rower, Ski Erg, Trueform Runner or Treadmill for 40 minutes with heartrate at 75% of max