Friday - 101221

Strength:
Deficit Deadlift (on 20/15kg plate)
5-5-5

Metcon:
In Pairs for time:
60 Toes-to-bar
20 Clean and Jerks (#70/45)
60 HSPU
20 Clean and Jerks
60 Burpee Box Jump Overs
20 Clean and Jerks
60 V-Ups
*one work, one rest

Skills:

1. Strict Ring Muscle-up (requirment: 5 strict c2b pullups)
2. Rope Climb

Weightlifting:
High Hang Snatch Pull+Power Snatch
(60%) 3+1 /8

Squat Snatch with 3sec' pause under the knee
(80%) 1×8

Cluster (Squat Clean+Thruster) max out RM1