Friday - 090525

CrosssFit W.O.D:
Strength:
E2mom For 12min:
Weighted Push-ups
5-5-3-3-2-2

Metcon:
20min AMRAP of:
400m Run
10 Deadlift (#100/70)
15 Pull-ups
20 Wallballs (#10/6)

Weightlifting:
Part 1-
5 sets:
2 Muscle Snatch
1 High Hang squat Snatch
40-50%

Part 2-
Snatch Pull
Pausing snatch (pause below the knee)
Squat Snatch
8 x 1+1+1 65-80%
5 x 1+0+1 85-90%

Part 3-
Squat Clean
Hang Squat clean
Jerk
6 x 1+1+2 65-75%
5 x 1+1+1 75-85%
3 x 1+0+1 90%

Part 4-
6 min EMOM:
3 Clean DL+ 3 Clean Pull
75-85%