Friday - 060924

CrossFit WOD:
Strength:
E2MOM for 12min:
Hang Power Snatch
3-3-2-2-2-2

Metcon:
For time:
20 HSPU
30 Box Jump Overs
40 Overhead Squats (#50/35)
30 Box Jump Overs
20 HSPU

Weightlifting:
Part 1:
6 sets:
1 Hang Pull
1 High hang Snatch
1 Snatch Balance
50-60%

Part 2:
Snatch
(Find heavy)
5 x 2 60-65%
5 x 2 70-80%
7 x 1 85-100%

Part 3:
Power Clean
Squat Clean
Jerk
5 x 1+1+2 60-65%
5 x 1+1+1 70-75%
5 x 0+1+1 80-90%

Part 4:
Push Jerk
Split Jerk (Pause 2 sec at catch pos.)
5x 1+1 70-80%