Friday - 010825

CrossFit W.O.D:
Strength:
4 sets of:
3 Weighted ring dip
+
8/8 DB Bent over row (on bench/box)

Metcon:
For time:
10 Devill press (#22.5/15x2)
25 pull-ups
50 Wallball (#10/6)
25 Toes-to-bar
10 Devill press (#22.5/15x2)

Weightlifting:
Part 1:
5 sets:
2 Snatch Balance 55-75%
5 sets:
1 Snatch Balance 80-90%

Part 2:
Snatch Pull
Hang squat snatch
TnG- Squat Snatch
7 x 1+1+1 60-75%
5 x 0+1+1 80-85%
3 x 0+0+1 90%

Part 3:
Clean
Hang Clean
Jerk
6 x 1+1+2 65-75%
4 x 1+1+1 80-85%
3 x 1+0+1 90%

Part 4:
Snatch pos. deadlift
6 min EMOM:
7 Deadlift 110-115%