Friday - 031025

CrossFit W.O.D:
Strength:
12min Build up to heavy complex:
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean

Metcon:
20min AMRAP of:
21 Dual DB Deadlift (#22.5/15x2)
15 Toes-to-bar
9 Dual DB Thruster (#22.5/15x2)
60 Double unders

Wieghtlifting:
Part 1-
5-6 sets:
1 Muscle Snatch
1 Snatch grip push press behind the neck
1 OH Squat
40-60%

Part 2-
From blocks
Snatch Pull
Squat Snatch
8 x 1+1 65-70%
7 x 0+1 75-90%

Part 3-
Power Clean
Front squat
Hang Squat Clean
4 x 1+1+1 60-70%
4 x 1+1+1 75-80%
3 x 1+0+1 80-85%

Part 4-
Push Jerk
Split Jerk
4 x 1+2 60-70%
4 x 1+1 75-85%