STRENGTH
Bench Press 8-6-5-4-3-2-1 (work up in weight each set)
5x5 Overhead Press
Snatch High Pulls 3x8 [DEMO VIDEO]
Single-Arm Kettle Bell Swings 3x10, each arm (you pick weight)
Plyo Push-up 2x12 (start from ground and explode up to plate of your choice) [DEMO VIDEO]
Plate Jumps 2x12 [DEMO VIDEO]
CONDITIONING
Rest...