Friday - 031123

CrossFit WOD:
Strength:
Tempo Overhead Squat
5-5-5-5-5 @33X1

Metcon:
AMRAP in 20min of:
5 HSPU
10 Jumping Lunges
15 Russian KB Swings (#32/24)

Weightlifting:
Part 1:
6-7 sets:
2 Snatch Balance
50-60%

Part 2:
1 Snatch Pull
1 Hang Squat Snatch (below the knee)
5 x 1+2 65-70%
5 x 1+1 75-80%
3 x 0+1 80-85%
*Pause 3 sec at the catch

Part 3:
Power Clean (low catch)
Squat Clean
5 x 1+1 65-70%
5 x 1+1 75-80%
3 x 0+1 85-95% - work on bounce at the catch

Part 4:
6-7 sets:
2 Split Jerk
75-80%