Get to know Denny:
1) hang snatch (mid-thigh), 12 minutes to max for the day (video)
2) 2-position snatch (from ground + hang, mid-thigh), 2 x 2 @ 80%, 2 x 2 @ 85%, rest 2 min
Within 15 minutes:
run 1 mile, then
ME muscle ups (or progression w/ band: video)
Note: If you do not have muscle ups, you must scale using a band. Perform no more than 30 muscle ups. Note time for mile run and total muscle ups.
run: 8 x 200m, rest 2:00, hold splits within 2-3 seconds