Friday - 230623

CrossFit WOD:
Strength:
Weighted Dips
5-5-5-5-5

Metcon:
For time:
10-9-8-7-6-5-4-3-2-1
Hang Power Cleans (#43/30)
Box Jumps
V-Ups

Skills:
Main: EMOM-1:00 work/00:30 rest x3 rounds

1. strict t2b 8-10
2. Double tap jumps/Du
3. Kipping t2b/k2e 10-2
4. DU wrist coordination work/crossovers work

Cash out: 3 min Du/Su accumulation-every break 5 burpees
*2 min rest and repeat for another 3 mins.

Weightlifting:
Part 1:
6-7 sets:
2 High Hang squat snatch
60-80%

Part 2:
Snatch Pull
Hang Squat Snatch
5 x 2+1 60%
5 x 1+1 70%
3 x 0+1 75-80%

Part 3:
Squat Clean
Front squat
5 x 2+1 65%
5 x 1+1 75-80%
3 x 1+1 85%

Part 4:
Split Jerk
4 x 3 70%
3 x 2 80%