For time and form:

Run 400m

30 Power Snatch (50/35)

30 Down Ups

30 Single Leg V-Ups

Run 800m

20 Power Snatch

20 Down Ups

20 Single Leg V Ups

Run 1200m

10 Power Snatch

10 Down Ups

10 Single Leg V Ups

Compare to 31-1-17