Friday - 050925

CrossFit W.O.D:
Strength:
Back Rack Lunges
6-6-6-4-4

Metcon:
10 Rounds For time:
12 DB Snatch (#22.5/15x1)
8 Handstand Push-up

Weightlifting:
Part 1;
5-6 sets:
2 Muscle Snatch
1 Drop Snatch
40-60 %

Part 2:
Squat Snatch
5 x 2 60-70%
5 x 1 75-90%
3 x 1 95-100%

Part 3:
Clean DL
TnG Clean
6 x 1+2 65-80%
4 x 1+1 80-90%

Part 4:
Behind the neck Jerk
5 x 3 60-80%

Part 5:
3-4 sets:
10 BB Squat Jump 35-45% from Back squat
1 min rest