Strength 

Hang Clean and Jerk

70% x 3, 75% x 2, 80% x 2 and 85% x 1

Front Squats

70% x 4, 75% at 2 x 3, 78% at 2 x 2, 80% for 1

Deadlift

70% x 4, 75% x 3, 78% at 2 x 2, 80% x 1

Conditioning 

3 Rounds

1000 meter row

800 meter run

30 Calorie assault bike