Strength 

Hang Power Clean

Work up to a heavy set of 3 then reduce by 10% for a set of 3

Front squats

10 x 4 at 80%

Accessory work 

Rear leg elevated split squat 3 x 15 each leg

KB goblet squat 4 x 10

Conditioning

Run 1 mile

20 Burpee over the bar

10 Deadlifts 255/185

400 m farmers carry

10 Deadlifts

20 Burpee over the bar

Run 1 mile