Strength 

Max Effort Power Snatch after warm up take 3 attempts to reach a max lift

Back Squat

Set 1: 93% x 1, rest 2 minutes, then 78% x 4

Set 2: (add 10 pounds to each weight if possible) 93% x 1, rest 2 minutes, then 78% x 4

Set 3: (add 10 pounds to each weight if possible) 93% x 1, rest 2 minutes, then 78% x 4+

Conditioning 

3 Rounds

Zercher Carry for 100ft (as heavy as possible)

Overhead KB Waiter Carry for 100 ft each arm

300m Walking Lunge Steps