Friday - 140723

CrossFit WOD:
Strength:
E2.5MOM for 15min:
Push Jerk
2-2-2-1-1-1

Metcon:
AMRAP in 18min of:
6 Bar Muscle-ups
10 Front Rack Lunges (#43/30)
16 Medball Situps (#10/6)

Weightlifting:
Part 1-
6-7 sets:
2 High hang Power snatch (low catch)
50-60%

Part 2-
Pausing Power Snatch
Pausing Squat Snatch
5 x 1+2 65-70%
5 x 1+1 75-80%
3 x 0+1 85-90%
*Pause 3 sec at the catch

Part 3-
Squat Clean
Jerk
Squat Clean
5 x 1+1+1 65-70%
5 x 1+1+1 75-80%
3 x 1+1+0 85-90%

Part 4-
Snatch Pull
4 x 3 110%
3 x 2 115%