Friday - 190925

CrossFit W.O.D:
Strength:
Pause Back Squat
4-4-3-3
*3 sec pause at the bottom

Metcon:
For time:
90 Sit-ups
60 Push-ups
30 Dual DB Step-over (#22.5/15x2)
15 Burpees to-target

Weightlifting:
Part 1:
5-6 sets:
2 High Hang squat Clean
2 Push press
40-60 %

Part 2:
Build to heavy rep :
Clean & Jerk
4 x 2+2 60-70%
6 x 1+1 75-90%
4 x 1+1 95-100%

Part 3:
Hang Snatch Pull
Hang Squat Snatch
5 x 1+2 55-70%
5 x 1+1 75-85%

Part 4:
6 sets:
3 OH Squat
70-80% from 1RM Snatch