Strength

Power Snatch 65% for 3 x 3, then work up to a 3RM

Back Squat

Set 1: 88% x 2, rest 2 minutes, then 70% x 6

Set 2: (add 10 pounds to each weight if possible) 88% x 2, rest 2 minutes, then 70% x 6

Set 3: (add 10 pounds to each weight if possible) 88% x 2, rest 2 minutes, then 70% x 6

Deadlift from 6 Inch Blocks 5RM, then reduce by 10% for a set of 5

Conditioning

4 Rounds with 2 min between rounds:

Prowler Pushes for 20 yards at moderate weight (move the sled as fast as possible)