General and Barbell Warmup and Mobility
Every Minute on the Minute for 10 minutes perform the following:
1 Power Snatch
2 Overhead Squats
Do not exceed 75% of 1 rep max. You should be able do descend into the overhead squat without repositioning the feet after the power snatch.
400 Meter Run
4 Strict Pull-ups*
8 Power Snatches (95/65)
12 Jumping Lunges
*Rx+ Bar Muscle-ups or Jumping Muscle-ups. Rx almost + Strict chest to bar pullups.
If you can’t do strict chest to bar pullups you aren’t ready to do muscle-ups. (Sorry but true)
5 x 8 GHD Hip Extensions