CrossFit WOD:
Strength:
12min build to the complex:
Hang Power Clean + Hang Squat Clean (2+2)
Metcon:
For time:
18-15-12-9-6 reps of:
KB Thrusters (#24/16,x2)
Run 400m
Weightlifting:
Part 1:
7 sets:
2 Snatch Balance
60-80 %
Part 2:
From Blocks:
Power Snatch
Squat Snatch
5 x 1+2 60-70%
5 x 1+2 70-75%
5 x 0+1 75-85%
Part 3:
From Blocks:
Squat Clean
Front squat
Jerk
7 x 2+1+1 65-75%
5 x 1+1+1 75-80%
Part 4:
5 sets:
3 Jerk Balance
50%