Friday - 140225

CroosFit W.O.D:
Strength:
5 Super Set
Weighted dip
5-4-4-3-3
+
8/8 DB/KB Bent over row
*1-1.5min rest btw set

Metcon:
For time:
9-15-21 of:
Shoulder to overhead (#50/35)
Devil Press (1x22.5/15)

Weightlifting:
Part 1:
6 sets:
2 High Hang Snatch
1 Pausing OH Squat (2 sec pause at the bottom)
45-60%

Part 2:
Snatch
4 x 3 60-65%
6 x 2 70-85%
5 x 1 90-100%+

Part 3:
Pausing Power Clean
Front squat
Clean
6x 1+1+1 60-75%
6 x 1+0+1 80-90%

Part 4:
Jerk Balance
5 x 3 55-70%