Friday - 250425

CrossFit W.O.D:
Strength:
12min Build up to heavy
3 rep Weighted Dip (ring)

Metcon:
For time:
150 DB Snatch (22.5/15,x1)
*Every break 15 Squat Jump

Weightlifting:
Part 1:
5-6 sets:
2 Drop Snatch
1 High hang snatch
45-55%

Part 2:
Snatch "Panda" pull
Below the knee Hang Snatch
Snatch
6 x 2+1+1 55-60%
5 x 1+1+1 65-75%
4 x 0+0+1 80-90%

Part 3:
Pausing Clean
Jerk
Hang Clean
5 x 1+2+1 60-70%
4 x 1+1+1 75-80%
4 x 1+1+0 80-90%

Part 4:
Stamina squat
E2MOM for 5 sets:
4 Front squat + 8 Back squat
70% from 1RM Front squat