Weightlifting:
Use the same weight for all prescribed sets of a given exercise
Snatch 5×2 80% of max
Snatch Pull 3×3 100% of max
Front Squat 3×3 (go by feel)
Conditioning Choose one of the following core combo exercises and do 3 rounds:
20 second Superman holds and 20 second Hollow Holds
10 GHD sit ups, 10 Hip and Back extensions
10 Leg raises, 10 Good Mornings (light barbell or bumper)