CrossFit WOD:
Strength:
Barbell Front Rack Lunges
6-6-6-6-6

Metcon:
For time:
200m Farmer Carry (#22.5/15,x2)
Then 3 Rounds of:
20 DB Snatch (#22.5/15,x1)
40 Situps
Then 200m Farmer Carry

Weightlifting:
Part 1:
5 sets:
1 Drop snatch
1 Snatch Balance- Pause at the dip
1 OH Squat
40-50%

Part 2:
Snatch
From Block- knee level

Power Snatch
Squat Snatch
7 x 1+1 55-75%
5 x 0+1 80-85%

Part 3:
Clean &Jerk
From Blocks- below the knee level

Eccentric Front squat
Jerk
Squat Clean
Jerk
5 x 1+1+1+1 65-70%
6 x 1+1+1++0 75-80%
4 x 0+0+1+1 80-85%

Part 4:
Romanian DL
5 sets:
7 RDL
100-105% from Clean