WOD:

#friday fun

For Time:

800m Run (1600m Bike Erg)

40 Ab Mat Sit Ups (Rx+GHD Sit Ups)

16 Power Snatch (95/65)

600m Run (1200m Bike Erg)

30 Ab Mat Sit Ups (Rx+GHD Sit Ups)

12 Power Snatch (115/75)

400m Run (800m Bike Erg)

20 Ab Mat Sit Ups (Rx+GHD Sit Ups)

9 Power Snatch (135/95)

200m Run (400m Bike Erg)

10 Ab Mat Sit Ups (Rx+GHD Sit Ups)

6 Power Snatch (155/105)

STRENGTH:

#Hang Squat Snatch *Scale to Hang Power Snatch

EMOM 5

3 Reps

EMOM 5

1 Rep

QUALITY (FINISHER)

For Time (10 min Cap)

30 KB Snatch *Scale to Russian KB Swing

40 Push Ups

30 KB Snatch

30 HSPU *Scale to Inverted HSPU or DB Push Press (35/25lbs)

30 KB Snatch

20 Strict HSPU *Scale Strict DB Press (35/25)