CrossFit WOD:
Strength:
Overhead Squats
4-4-4-4-4
Metcon:
8 Rounds for time:
9 Hang Power Snatch (#35/25)
40 Double Unders
Weightlifting:
Part 1:
5-6 sets:
1 Muscle Snatch
1 Drop Snatch
40-60 %
Part 2:
Build to heavy rep :
Squat Snatch
5 x 2 60-70%
5 x 1 75-90%
3 x 1 95-100%
Part 3:
Hang Squat Clean
Jerk
5x 2+2 60-75%
5 x 1+2 75-80%
3 x 1+1 85%
Part 4:
6 min EMOM:
1 Clean DL
3 Clean Pull
110-115%