Pull the bar like you’re ripping the head off a god-damn lion
-Donny Shankle

Great Post from Donny Shankle on training and “natural ability”.
http://donnyshankle.blogspot.ca/2013/07/q.html

Warm-up
Even Minutes: +3 Wall Balls
Odd Minutes: +10 Double-unders

Weightlifting
M.E. Highest Hang Snatch

Strength
1a) 5×5 5″ Pause OH Squat
1b) 5×10 RDL

Metabolic Conditioning
6′ AMRAP
20 Deadlift (135/95)
15 Hang Power Cleans (135/95)
10 Shoulder to Overhead (135/95)