1) 15 minutes to establish a Max 3-Position Snatch (Floor, Hang, High-Hang).
2) 3X1 3-Position Snatch (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec.
3 rounds for time and reps of:
3:00 to complete-
Run 400m (all out)
ME Muscle-Ups in the remaining time
Rest 2:00 after each round.
*Note: Each 400m run should be all out. Do not strategize to allow for more MU.