Friday - 120724

CrossFit WOD:
Strength:
Strict Press
3-3-3-3-3

Metcon:
In Pairs, 8 Rounds for time (i-go-you-go):
2 Rope Climbs
6 Devil-Press (#22.5/15,x2)
10 DB Front Squats (#22.5/15,x2)
*Partner 1 works
*Partner 2 Holds Sandbag @ bear hug (#75/45)
*Switch every round

Weightlifting:
Part 1:
Hang snatch pull
Hang snatch
8 x 1+1 65-75%
7 x 0+1 80-90%

Part 2:
Clean- Pause at knee level (2 sec pause)
Clean
8 x 1+1 65-80%
5 x 0+1 85-95%

Part 3:
Dip & drive
Jerk
6 x 1+2 65-75%
6x 1+1 80-85%

Part 4:
5 sets
10 Squat Jump
30-40% from Back squat