7x 3 stop snatch 1st pull + 1 high hang snatch – rest 60 sec.

*Work up to a tough load by set 4 and stay there for 5, 6, & 7.

then…

Fitness

Run 800m
9 Burpees THEN 9 Pull-ups
15 Hang Squat Cleans @ 95/65#
Run 400m
7 Burpees THEN 7 Pull-ups
10 Hang Squat Cleans @ 95/65#
Run 200m
5 Burpees THEN 5 Pull-ups
5Hang Squat Cleans @ 95/65#

Performance

Run 800m
9 Burpee C2B Pull-ups
15 Hang Squat Cleans @ 115/75#
Run 400m
7 Burpee C2B Pull-ups
10 Hang Squat Cleans @ 115/75#
Run 200m
5 Burpee C2B Pull-ups
5 Hang Squat Cleans @ 115/75#

Competition

Run 800m
7 Burpee Muscle-ups
15 Hang Squat Cleans @ 115/75#
Run 400m
5 Burpee MU
10 Hang Squat Cleans @ 115/75#
Run 200m
3 Burpee MU
5 Hang Squat Cleans @ 115/75#

*20 minute cut-off.