Friday - 160824

CrossFit WOD:
Skill/Strength:
Rope Climb
15min practice technique
*Advanced:
E3MOM:
Max Unbroken Legless Rope Climbs

Metcon:
3 Rounds for time:
25 Jump Squats
15 KB Swings (#24/16)
25 Jump Squats
7 Power Cleans (#60/40)

Weightlifting:
Part 1:
5 sets:
3 High hang squat snatch - pause 2 sec at the dip every rep
45-55%

Part 2:
Snatch
Hang snatch
4 x 1+2 60%
4 x 1+1 65-70%
4 x 0+1 75-85%

Part 3:
Clean pull
Squat Clean
4 x 1+2 65-75%
4 x 1+1 80-85%
3 x 0+1 90-95%

Part 4:
Dip & Drive
Split Jerk
4 x 1+2 65-70%
4 x 1+1 75-80%