Friday - 221223

CrossFit WOD:
Strength:
15min build up load for an RM3 Strict Press

Metcon:
AMRAP in 18min of:
15 Wallballs (#10/6)
12 Toes-to-bar
9 Hang Power Cleans (#43/30)

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

Part 2:
High Hang Squat Snatch
Hang Squat Snatch
7 x 1+1 55-75%
5 x 0+1 80-85%

Part 3:
From Blocks- below the knee level
Power Clean
Squat Clean
5 x 1+2 65-70%
6 x 1+1 75-80%
4 x 0+1 80-90%

Part 4:
Front squat
5 min EMOM:
5 Front squat 65%