Friday - 210624

CrossFit WOD:
Strength:
E3MOM for 15min:
4 Weighted Pushups
Max Unbroken Pushups (not weighted)

Metcon:
For time:
3 Rope Climbs
30 KB Swings (#24/16)
2 Rope Climbs
30 Goblet Squats
1 Rope Climbs
30 Goblet Squats
2 Rope Climbs
30 KB Swings
3 Rope Climbs

Weightlifting:
Part 1:
5 sets:
2 Muscle Snatch
1 High Hang squat Snatch
40-50%

Part 2:
Snatch Pull
Below the knee snatch
Squat Snatch
5 x 1+1+2 60-65%
5 x 1+1+1 70-75%
5 x 1+0+1 80-85%

Part 3:
Squat Clean
Hang Squat clean
Jerk
6 x 1+1+2 65-75%
5 x 1+1+1 75-85%

Part 4:
6 min EMOM:
5 Press
2 Push press
40% from Jerk