Strength

2 Overhead Squats x 5 sets: Try and Work up to 95-100% 1RM Snatch

* In between sets perform 4 Turkish get-ups on each arm.

Shoulder Press

10-8-6-4-2

* Move up in weight each set. 
* In between sets perform 30 second double overhead Dumbbell Hold and 10 Double DB Bent Over Row.

Conditioning

2 Sets
25 Burpee Over Rower
500/400m Row
25 Burpee Over Rower 
-rest 1:1 b/t sets-

*Sub 400m Run if needed