Friday - 100125

CrossFit W.O.D:
Strength:
12 min find heavy complex:
1 Clean Pull
1 Squat Clean
1 Hang Squat Clean

Metcon:
4 Rounds for time:
5 Burpee over bar
10 Hang Power Cleans (#50/35)
5 Burpee over bar
10 Push jerks (#50/35)
5 Burpee over bar
10 Front squats (#50/35)

Weightlifting:
Part 1:
6 sets:
2 Muscle Snatch
2 Snatch Balance
45-60%

Part 2:
Defict Snatch Pull
Deficit Snatch
4 x 2+1 60-70%
5 x 1+1 75-85%
4 x 0+1 90-95%

part 3:
Hang Clean
Front squat
Jerk
5 x 2+1+1 60-65%
6 x 1+1+1 70-85%
4 x 1+0+0 90-95%

Part 4:
5 sets:
2 Push Jerk + 1 Splt Jerk
60-80%