Tuesday WOD 140107

The Open dates and registration have been announced.
http://games.crossfit.com/article/2014-crossfit-games-open-and-regional-schedule

Warmup
mobility
400m run

Oly
1) 10 min. to establish a 2RM Mid-Hang Clean + 1 Jerk
    (both Cleans UB, then one Jerk)
2) EMOM for 5:00: 
    2 Mid-Hang Cleans + 1 Jerk @ 85% of max from #1.

Strength/Skill
1a) 4XME UB bar Muscle-Ups – rest 90 sec.
1b) Back Squat:  1X8@80%, 2X5@85%, 1X3@90%  - rest 90 sec.

Note: substitution for 1 muscle-up is 3 pullups + 3 dips

Conditioning
For time (rest is mandatory and should be exact):

30 UB Wall Balls 20/14#
Rest 2:1
20 UB Wall Balls 20/14#
Rest 2:1
50 Burpees
No rest
20 UB Wall Balls 20/14#
Rest 2:1
30 UB Wall Balls 20/14#

Notes: 
  1. substitute 50# (total weight) DB thruster for WB
  2. a 2:1 rest:work ratio is written so if you take say 3mins. to complete a movement (work), you must rest 6mins.