Strength

3 sets :

Floor press
Set 1: 5 reps @21×1
Set 2 : 4 reps @21×1
Set 3: 3 reps @21×1

Pendlay row x 8 @21×1

3 sets for Quality:

12 bicep curls
12 tricep dips

Conditioning

For time:

Power snatch
15-12-9-6-3 ( increase weight/ set )
*200m run after each set*