Friday - 050724

CrossFit WOD:
Strength:
Paused Deadlifts
3-3-3-3-3
*pause for 2sec at the knee on the way up and on the way down for each rep

Metcon:
For time:
10-9-8-7-6-5-4-3-2-1 Overhead Squats (#40/30)
1-2-3-4-5-6-7-8-9-10 Burpees over the bar

Weightlifting:
Part 1:
5 sets:
2-3 High hang snatch
40-55%
*Pause 2 sec at catch pos.

Part 2:
From blocks- Below the knee
Snatch Pull
Pause Snatch (2 sec above the knee)
Snatch
7 x 1+1+1 65-70%
7 x 1+0+1 75-85%

Part 3:
Clean
Hang Clean - below the knee
Jerk
5 x 1+1+2 65-70%
5 x 1+1+1 70-75
6 x 1+0+1 80-95%

Part 4:
5 sets
8 BB Squat Jump
30-40% from Back squat