1) Snatch Hi-Pull 5 x 5 at or around 110% of max Snatch. Not TnG drop and reset
2) Deadlift 5 x 3 at around 80% these should be less explosive than #1 but not a struggle, move weight
3) If you haven't been practicing mix in Front level progressions and MU transitions before you bang out some weighted Ring Rows 6 x 5 heavy 5 reps but strict
4) For Time:
15 Deads (315/205)
15 Pull-ups
10 Deads (315/205)
20 Pull-ups
5 Deads (315/205)
25 Pull-ups
5) Run 4 x 400m at 85-90% effort
Rest 1:1
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