Strength 

Power Snatch 70% for 3 x 3

Back Squat

Set 1: 90% x 1, rest 2 minutes, then 75% x 5

Set 2: (add 5 kilos to each weight if possible) 90% x 1, rest 2 minutes, then 75% x 5

Set 3: (add 5 kilos to each weight if possible) 90% x 1, rest 2 minutes, then 75% x 5+ reps

Deadlift from 6 Inch Blocks, work up to a heavy 3RM, then reduce by 10% for a set of of 3 reps

Conditioning

4 Rounds

Prowler Pushes for 30 yards at moderate weight (heavier than last week)

200m Walking Lunge Steps

Rest 2 minutes