Beyul Training

Workload:

Build up to a heavy single in the following barbell complex (deload to 85% and hit (1+2) for 3 additional sets):

1 Snatch Pull + 1 Mid-Hang (Below Knee) Power Snatches

Then:
6 Rounds of:
6 Barbell Bent Row (Load = Heaviest Complex Weight)
12 Stiff Legged Deadlifts (Load = Heaviest Complex Weight)

Then:
5 Rounds of:
1 Legless Rope Climb
12 Back Extensions (45/25lb plate held at chest)

Notes:  For Mid-Hang work you want to make sure your hang position is identical from rep to rep.  Make sure to notice that the deload has 2 power snatches after the pull.