Friday - 081124

CrossFit WOD:
Strength:
15min build up load for the complex:
Hang Power Snatch + Hang Squat Snatch + Overhead Squats (1+1+2)

Metcon:
6 Rounds for time:
20 Double Unders
8 Duel DB Snatch (#22.5/15,x2)
20 Double Unders
8 DB Overhead Lunges (#22.5/15,x2)

Weightlifting:
Part 1:
5-6 sets:
2 Muscle Snatch
2 OH Squat
40-55%

Part 2:
Santch Deadlift
Below the knee Snatch
10 x 1+1 65-85%
Into...
Snatch
6 x 1 85-95%

Part 3:
Deficit Clean
7 x 2 65-85%
3 x 1 90-95%

Part 4:
Push Jerk
Split Jerk
6 x 1+1 60-75%
3 x 0+1 80-85%