Conditioning: Single arm kettle bell push press 3-3-3-3-3, Single arm kettle bell swings 3 x 10, Single arm kettle bell push jerk 2-2-2-2-2, Kettle bell snatch 5-5-5-5-5

Strength: Snatch balance 5-5-3-3-1-1, Back Squat 5-5-3-3-1-1