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Friday!

Strength: (12:00)
BB Complex:
1 Hang Snatch + 2 OHS (UB)!

Work up to a heavy set. If you fail before the time is up, drop down to 90%x1, then 80%x1, then 70%x1. Form is key!

Strength Mod: 3 rep Heavy Hang Power Snatch (UB if possible).

Strength Alternative:
12:00 AMRAP!

20 Split Jump Lunges
(20 Alt. Lunges)
20 Alt. DB Snatches #35/25
100 Singles

Met Con: 15:00 Clock!

*Buy In: 25 Burpees!

E: 4RFT!
8 KB Hang Squat Clean Thrusters (double KB’s)
#53/35

10 Ring Dips

100 M Run

RX: 4RFT!
100 M Run

8 DB Hang Squat Clean Thrusters
#35/25

8 Ring Dips

M/S: AMRAP!

100 M Run

10 DB Hang Squat Clean Thrusters or 12 sets: DB Hang Power Clean + Push Press #25/15)

6 Ring Dips (8 R.D. Attempts or 12 Box Dips: “20)