Friday
Oly Work - 10 minutes
Build to Heavy Power Snatch + Snatch Balance + OHS
MetCon
15 minutes to complete
3 rounds
10 alternating DB Snatch 50/35 lbs
12 Jump Over DB Facing Burpees
Rest exactly 3:00
3 rounds
10 ring Muscleups
12 Jump Over DB Facing Burpees
Advanced Athletes aim to finish under 12 minutes (think 19.4)
Athletes may do bar muscleups if they can't do ring
Athletes may step through but must jump and land with two feet
Scaled
35/20 lb DB
Pullups
Stepover DBs
Newbie WOD
3 rounds
10 Kettlebell Swings
10 Burpees
Rest 3:00
3 rounds
10 ring rows
10 burpees