Friday WOD:

 Warm-up

Run 400m
Empty Barbell
-5 Wide grip stiff leg DL
-5 Muscle Snatch
-5 Snatch Balance
-5 Good Mornings
Group Stretch to follow

Weightlifting

Snatch (1x1)

Take 15 minutes to find a heavy single for today

Weightlifting

Clean and Jerk (1x1)

Take 15 minutes to find a heavy single for today

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 8
6 DB Squat Snatch (50/35)
8 DB Step Ups (50/35)
Run 100mrun counts as 1 rep