CrossFit WOD:
Strength:
Front Squat
3-3-3-2-2

Metcon:
For time:
1 Stairs Ascend w/KB (#24/16)
21 KB Swings (#24/16)
12 Rope Climbs
21 KB Swings
1 Stairs Ascend w/KB

Skills:
Main: EMOM- 1:30 work/00:30 rest x 3 rounds

  1. strict t2b
  2. Double tap jumps/Du
  3. Kipping t2b
  4. DU wrist coordination work/crossovers work

Cash out:AMRAP 6 min
1-2-3-4-5.. t2b/k2e
2-4-6-8.. burpees

Weightlifting:
Part 1:
6-7 sets:
1 Muscle Snatch
1 Snatch balance
1 OH Squat
50-55%

Part 2:
Squat Snatch - Pause 2 sec at knee level
5 x 2 65%
5 x 1 70%
3x 1 75-80%

Part 3:
Clean & Jerk
Build to 95-100%

Part 4:
Push Jerk
5 x 3 70-75% (from 1RM Jerk)