Friday - 090623

CrossFit WOD:
Strength:
E2.5MOM for 5 sets:
Bulgarian Split Squat
5-4-4-3-3 (each leg)

Metcon:
5 Rounds, for max reps:
3min AMRAP:
7 DB Power Cleans (#22.5/15,x2)
7 Burpees
7 HSPU
*1min rest between amraps, start from the power cleans every round

Skills:
‏Main:
‏Box muscle jumps/low bar turnovers
‏Plate explosive tuck ups
‏Strict Ring Dips
‏Strict Pull ups

‏Cash out:
‏Emomx3
‏Hollow glide
‏Hollow glide+arch
‏Hollow glide+arch+ttb
‏Hollow glide+arch+Ttb+Hip pop
‏Emomx3
Hollow 30-45 sec
Hollow rocks 30-45 sec
Reverse hollow 30-45 sec

Weightlifting:
Part 1:
6-7 sets:
Muscle Snatch
1 Drop snatch
40-50%

Part 2:
Snatch
Build to 95-100%

Part 3:
Clean Pull
Hang Squat Clean
Jerk
5 x 1+1+1 65-75%
3x 0+1+1 80%
3x 0+1+1 85%

Part 4:
Front squat
5 x 3 80% (from 1RM Clean)