Warm-up:
3 rounds:
5 Hang muscle snatch
5 OHS
5 Snatch balance
5 Steps each direction Duck Walk
5 Hang Snatch
WL:
1) 12 minutes to find a Max Snatch, then -15%, -10%
2) 12 minutes to find a Max CJ, then -15%, -10%
Skill/strength:
3A) 4X1 strict Muscle-up + ME muscle-up in 45 seconds.
3B) 4x3RM FS, -10%
Conditioning:
For time:
Run 800m (University to 8th)
rest 3 minutes
Run 800m (8th to University)
rest 2 minutes
Run 400m (University to 5th)
rest 1 minute
Run 400m (5th to University)