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)