Strength 

Hang Power Snatch

75% for 2 x 3, 80% for 2 x 2, 85% x 2, 88% for 2 x 1

Back Squat

7 x 3 with 60-90 seconds rest between sets

Conditioning 

4 Rounds

500 m row

25 Wall Balls 20/14 at 10 feet

10 Handstand Push Ups

5 Deadlifts 255/185