Friday - 101123

CrossFit WOD:
Strength:
15min build up to an RM5 Thruster

Metcon:
DB “Fran”
For time:
21-15-9
Dual DB Thrusters (#22.5/15,x2)
Pull-ups

Weightlifting:
Part 1:
6-7 sets:
2 Muscle Snatch
50-60%

Part 2:
Snatch Deadlift
Snatch
5 x 1+1 65-75%
2 x 0+1 80%

Part 3:
Clean Pull
Hang Clean- Below the knee
5 x 1+1 65-75%
2 x 0+1 80%

Part 4:
Push Jerk
Split Jerk (Pause 2 sec at catch pos.)
5x 1+1 70-75%

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