Friday - 101025

CrossFit W.O.D:
Strength:
5 Super Set:
4 Weighted Ring Dip
+
8 Dual DB Z-press

*1-1:30min rest between set

Metcon:
3-6-9-12
Devil press (#22.5/15x2)
Dual DB Hang Squat Clean (#22.5/15x2)

Weightlifting:
Part 1:
High Hang squat Snatch
Snatch Balance
5 x 2+1 65-75%
6 x 1+1 75-80%

Part 2:
Hang Squat Snatch
Below the knee Snatch
7 x 1+1 60-75%
7 x 0+1 80-90%

Part 3:
Deficit Clean
7 x 2 65-80%
5 x 1 85-90%

Part 4:
Split Jerk
E1.5MOM for 6 sets:
3 Split Jerk
60-75%