Strength 

Hang Power snatch

70% x 3, 75% for 2 x 2, 80% x 2, 85% for 2 x1

Back Squat

6 x 3 with 90 seconds rest between sets, move the bar fast!

Glute ham raises 4 x 8-10

Conditioning

5 rounds

20 yard farmer carry, left arm as heavy as possible

20 yard sled drag forward 150/100 lb

20 yard farmer carry, right arm as heavy as possible

20 yard sled drag backwards 150/100 lb