Friday - 041024

CrossFit WOD:
Strength:
12min build up to RM5 Thrusters (from the rack)

Metcon:
For time:
32-24-16 KB SDHP (#32/24)
21-15-9 Ring Dips
100 Double Unders

Weightlifting:
Part 1:
High Hang Snatch
Snatch Balance
8 x 1+1 65-85%

Part 2:
From Blocks (below the knee)
Snatch pull
Squat Snatch
7 x 1+1 60-75%
7 x 0+2 80-90%

Part 3:
Clean
hang Clean
Jerk
4 x 1+1+2 65-70%
5 x 1+1+1 75-80%
6 x 1+0+1 85-100%

Part 4:
Jerk behind the neck
5 sets:
3 Split Jerk
65-80%