Friday - 211125

CrossFit W.O.D:
Strength:
Overhead Squat
5-5-4-4-3-3

Metcon:
11min AMRAP of:
5-10-15-20-25…
Sandbag Squat (#75/45)
ALT. DB Hang Clean&Jerk (#22.5/15x1)

Weightlifting:
Part 1-
6 sets:
2 Tall Snatch
40-50%

Part 2-
From blocks
Snatch Deadlift+Pull
Snatch
6 x 1+1 65-75%
8 x 0+1 80-85%

Part 3-
Clean Pull
Hang Clean- Below the knee
6 x 1+1 65-75%
5 x 0+1 80-85%

Part 4-
Push Jerk
Split Jerk (Pause 2 sec at catch pos.)
5 x 1+1 70-75%

Part 5-
Snatch Pull
5 x 5 105-115%