Strength
Deadlift
start with a warm-up for 3 sets
(40% x5, 50% x5 and 60% x3)

70% of 90% 1RM x 3 reps
80% of 90% 1RM x 3 reps
90% of 90% 1RM x 3+ reps (As many reps as possible, MUST be more than 3)

Conditioning
80-85% Effort
2 Rounds 2:00 work :30 Rest
1st Echo bike
2nd Skierg
3rd Row
4th Walking Lunges

If no skierg, alternate wattbike & row

Extra
10 Rounds of Hang Power Snatch or Muscle Snatch
Build up the weight. For quality!