Strength

Max Effort Power Snatch after warming up use 3 Attempts to reach a max)

Back Squat

Set 1: 95% x 1, rest 2 minutes, then 80% x 4

Set 2: (add 10 pounds to each weight if possible) 95% x 1, rest 2 minutes, then 80% x 4

Set 3: (add 10 pounds to each weight if possible) 95% x 1, rest 2 minutes, then 80% x 4+

Deadlift work up to a heavy single

Conditioning

4 Rounds for time

2 Rope Climbs (legless if possible)

Sled Push for 20 yard with moderate weight

300m Walking Lunge Steps