Strength 

Power Snatch work up to a 1RM (starting with 70%)

Back Squat

Set 1: 88% x 3, rest 2 minutes, then 68% x 10

Set 2: (add 5 kilos to each weight if possible) 88% x 3, rest 2 minutes, then 68% x 10

Set 3: (add 5 kilos to each weight if possible) 88% x 3, rest 2 minutes, then 68% x 10

Conditioning

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

Prowler Rope Drag to Low-Handle Prowler Push (230lb/180lb added to prowler)

Simple Cardio

Bike, Rower, or Treadmill for 40 minutes with heartrate at 75% of max