WOD

Friday

Skill/Warm-Up: Snatch Complex

E90sec, 5x

1 hang snatch high pull

1 hang squat snatch

1 snatch high pull

1 squat snatch

Strength: Gymnastic Complex + Snatch

E90sec, 7x

3 toes-to-bar

2 bar muscle-ups

1 hang squat snatch

1 squat snatch (adding weight between sets)

Metcon: "Air Conditioning"

E5min, 4x

20 double KB or DB deadlifts (70s/50s#)

20 wall balls (20/14#)

20/17 cal row (or 17/15 cal bike)