Warm-up:
Muscle Snatch up to a heavy triple.
WL:
1) 2-position Snatch: 67x1x4 (hang, and mid hang)
2) 2-position Clean (hang and hang below knee) + 2 Jerk after last clean: 67x1x4
Conditioning:
3) For time:
Run 800m
30 muscle-ups (or 50 pull-ups/50 dips anyhow)
Run 800m
Competition:
1) 2-position Snatch: 67x1x4 (hang, and mid hang)
2) 2-position Clean (hang and hang below knee): 67x1x4
3) Jerk (off of blocks or rack): 67x2x4
4) For time:
Run 800m
30 muscle-ups or muscle-up transitions
Run 800m
