Friday - 011124

CrossFit WOD:
Strength:
Tempo Front Squats @3232
12min build to heavy 2-reps

Metcon:
AMRAP in 20min of:
Run 400m
21 Situps
15 S2OH (#43/30)

Weightlifting:
Part 1:
5-6 sets:
1 Muscle Snatch
1 Drop Snatch
2 OH Squat
40-55%

Part 2:
Santch Pull
Snatch
5 x 1+2 65-80%
5 x 1+1 85-90%
4 x 0+1 95-100%

Part 3:
Clean first pull
Clean
Below the knee Clean
7 x 1+1+1 65-85%
3 x 1+1+0 90%

Part 4:
Pausing Dip
Push Jerk
6 x 1+1 55-75%

Part 5:
OH Squat
6 x 1 75-110% (From Snatch )