Friday - 040425

CrossFit W.O.D:
Skill:
Skill:
15min work to Rope climb

ADV.- Every 1.5min 1-2 seated Legless Rope climb

Metcon:
For time:
30-20-10 of:
Dual KB Shoulder to overhead (#24/16,x2)
Pull-ups

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

Part 2:
Hang Snatch high pull
Pausing Hang Squat Snatch
7 x 2+1 55-65%
5 x 1+1 70-85%
+Pause 3 sec at knee level

Part 3:
Pausing Squat Clean
Jerk
Squat Clean
7 x 1+1+1 65-80%
6 x 1+1+0 80-90%
*pause at knee level on the way up from the floor

Part 4:
6 min EMOM:
6 Front squat 65%