Strength

Deadlift
3×3 @ 80%
3×2 @ 85%
3×1 @ 90%

Rest as needed between sets.

Work

“Dead Meat”
For Time: 
1 Mile Run, 100 Double Unders, 27 Deadlifts (205/145)
800 Meter Run, 100 Double Unders, 21 Deadlifts (205/145)
400 Meter Run, 100 Double Unders, 15 Deadlifts (205/145)

sub runs as: 2000m Row, 1000m Row, 500m Row or 4800m Bike, 2400m Bike, 1200m Bike
sub double unders as 2 minutes of practice for each round

CompTrain

Body Armor
3×10 Single Arm Dumbbell Bench Press (Each Side) 
3×10 Single Arm Dumbbell Overhead Press (Each Side)

Hang Power Snatch
5-4-3-2-1-1-1-1 building to 75%