For 1 and 2 refer to 130715.
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.
3a) 5X3 Snatch High Pulls @ 115% of #1 – rest 60 sec.
3b) 5X6 Pendlay Row – heaviest possible, rest 60 sec.
3 rounds for time and reps of:
3:00 to complete-
Row 500m (all out)
ME Muscle-Ups in the remaining time
Rest 2:00 after each round.
*Note: Each 500m row should be all out. Do not strategize to allow for more MU.