WOD

Friday

Strength: snatch/gymnastic complex

E2min, 7x

20' (half turf) handstand walk

3 ring muscle-ups

1 squat snatch (adding weight each round)

OR E2min, 7x

20 shoulder taps or seated alternating DB presses

3 challenging pull-ups or ring rows

1 squat snatch (adding weight each round)

Strength 2: overhead squat

1 set of 10 reps

Metcon: "Scarface"

(CT benchmark)

A. 2 rounds of

> 8 power snatches (175/125#)

> 8 bar-facing burpees (lateral if space limitations for big classes)

B. 2 rounds of

> 8 power snatches (155/105#)

> 8 bar-facing burpees

C. 2 rounds of

> 8 power snatches (135/95#)

> 8 bar-facing burpees