Tuesday 9/9/14....1,Pause snatch pulls; 2.7RFT 200m run+7 deadlifts; 3. muscle ups

2015 OPEN ATHLETES
1. Snatch Pull
EMOMx12: 3 Position Pause Snatch Pull at 1RM Snatch weight
Pause for 3 seconds at each position then jump and shrug
Pos. 1 – just below knees, work for vertical shins and back in full extension
Pos. 2 – above knees, work for shoulders over the bar, bar pulled into thighs
Pos. 3 – Pockets, work for vertical torso, knees forward and weight in mid-foot

2. 7 Rounds of:
In 2 mins complete:
200m Run
7 Deads, 335/225
Max reps of Double unders in the remaining time
Rest 1 minute between rounds, score is total number of DU

3.  Muscle ups
20 Muscle ups for time, every time you break rest for 1 full minute

4.Accessory work

a. 3×15 Weighted and/or Banded Hip Extensions 

b. 3×15 Seated DB Strict Press
c. 100 Banded Good mornings
d. 100 Banded Tricep Push downs