Friday - 230525

CrossFit W.O.D:
Skill:
15min Practice work to Handstand
(free/walk/kickup to wall)

Metcon:
3 Rounds for time:
200m Farmer carry (#32/24x2)
20 Wallball (#10/6)
20 Russian KB Swing (#32/24)

Weightlifting:
Part 1:
5 sets:
1 High Hang snatch
1 Pausing OHS
45-55%

Part 2:
Snatch
5 x 2 60-75%
5 x 1 80-95%
3 x 1 100+%

Part 3:
Deficit Clean
8 x 2 60-75%
5 x 1 80-90%

Part 4:
Pausing Dip
Split Jerk
4 x 1+2 60-80%
4 x 1+1 85%