Friday - 080923

CrossFit WOD
Strength:
3 Sets:
15 Dual KTB Deadlifts - Heavy!
40sec Dual KTB Front Rack Hold
20 Hollow Rocks
Rest As Needed
12:00 TC

Metcon:
2 Rounds For Time:
60 Wallballs 10/6kg
50 Sit Ups
40 KTB Swings 24/16kg
20 Pull Ups

Skills:
Kipping HSPU

Weightlifting:
Part 1:
5-6 sets:
1 Muscle Snatch
1 Snatch grip push press behind the neck
1 OH Squat
40-60%

Part 2:
Squat Snatch
Hang Squat Snatch
4 x 2+1 60%
4 x 1+1 65-70%
3 x 0+1 75-85%

Part 3:
Power Clean
Front squat
Hang Squat Clean
4 x 1+1+1 60-70%
4 x 1+1+1 75-80%
3 x 1+0+1 80-85%

Part 4:
Push Jerk
Split Jerk
4 x 1+2 60-70%
4 x 1+1 75-85%