Friday - 251024

CrossFit WOD:
Strength:
Box Squat
4-4-4-4-4
*2sec pause on the box before completing each rep

Metcon:
For time:
21-15-9 reps of:
HSPU
DB Power Cleans (#22.5/15,x2)
Run 400m

Weightlifting:
Part 1:
1 High Hang pull
1 High Hang snatch
8 x 1+1 60-75%

Part 2:
From Blocks (knee level)
Snatch
OH Squat
6 x 2+1 65-75%
4 x 1+1 80-85%
3 x 1+0 90-95 %

Part 3:
Clean Pull
Squat Clean
Jerk
6 x 1+1+2 65-80%
4 x 1+1+1 80-85%
3 x 0+1+1 90-95%

Part 4:
OH Squat
3 x 5 65-80%
4 x 3 80-100%
(% from snatch)