Strength 

Power Snatch, after warming up take 3 attempts to hit a heavy single

Back Squat

Set 1: 95% x 1, rest 2 minutes, then 85% x 3

Set 2: (add 10 pounds to each weight if possible) 95% x 1, rest 2 minutes, then 85% x 3

Set 3: (add 10 pounds to each weight if possible) 95% x 1, rest 2 minutes, then 85% x 3

Deadlift from 2 inch deficit (stand on 25 pound plate) work up to a heavy single

Conditioning

3 Rounds

Alternating DB Snatch (55lb/40lb) for 5 each arm

Sled Drags Forwards for 50m (moderate to heavy weight)

Sled Drags Backwards for 50m

400m Walking Lunge Steps