FRIDAY

FullSizeRender(143)WOD

Strength:
1.) Front Squat
5 x 5
(70-75% of 1RM)

2.) Power Snatch
5 x 2
(70% of 1 RM)

MetCon (If you are not proficient at muscle ups you will do MetCon 2):

1.) 21 KB Thrusters  (53/35)
9 Muscle-Ups
15 KB Thrusters
6 Muscle-Ups
9 KB Thrusters
3 Muscle-Ups

-Or-

2.) 21-15-9
SDLHP (95/65)
Push Press (95/65)
Toes-to-bar

Strength Work (Do on your own before or after class):
10-10-10-10
Ring Dip
Overhead Med Ball Throw (20/14)
Barbell Bicep Curl
(refer to the CrossFit Amherst YouTube movement library links on BTWB)