Friday - 040725

CrossFit W.O.D:
Strength:
Overhead Squat
4-4-3-3-3

Metcon:
For Time:
120 KB Swing (24/16x1)
80 KB Overhead Lunges (24/16x1)
40 Burpees
20 Strict Handstand Push-ups

Weightlifting
Part 1:
High Hang Muscle Snatch
Drop Snatch
6 x 2+1 45-55%

Part 2:
Snatch First Pull
Pausing Snatch - (pause 2 sec below the knee)
Below the knee snatch
7 x 1+1+1 60-75%
7 x 1+1+0 80-90%

Part 3:
From blocks (knee level)
Clean Pull
Clean
Jerk
Clean
4 x 1+1+1+1 65-70%
5 x 1+1+1+0 75-80%
4 x 0+1+1+1 85-90%

Part 4:
5 min EMOM:
3 Push press + 2 Push Jerk
60-70 % from Jerk