5 x 1 snatch deadlift + 1 snatch pull + 1 snatch, heavy as possible, rest 60 seconds
Note: During the pull portion of the complex, do not extend at the ankles. Keep heels planted.
1a) 4 x 4 push press @ 10X2, heavy as possible, rest 60 seconds
1b) 4 x 4 pull-up @ 10X3, rest 60 seconds
Note: The first number is the speed of lowering, or eccentric phase. The second is the pause at the bottom or stretched part of the movement. The third number is the speed of raising, or concentric phase. The final number is the pause at the top or contracted part of the movement. If there is an X in the tempo, it refers to lifting explosively, or as fast as possible. For example, in the push press you will take 1 second to lower the weight in a controlled fashion, no rest in the rack position, explode the weight up and take a 2 second pause overhead. Similarly, for the pull-up, you will take 1 second to lower yourself from the bar in a controlled fashion, no rest in the hang position, pull your chin over the bar as fast as possible, and hold in the hang position for 3 full seconds.
run: 2 x 800 meters, rest 2 minutes, hold @ 3-5 seconds