For strength, work up to a heavy 5 rep deadlift. If you’re feeling good, go for a max, otherwise just keep it heavy.
The metcon is a couplet of power snatches and ring dips. The weight should be light enough that you can string a few or do quick singles. You can scale the ring dips to box supported dips, parallette dips, or box dips.



Deadlift 5-5-5


5 rounds for time:
5 power snatches, 115/75#
10 ring dips

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