Friday-271224

CrossFit W.O.D:
Strength:
5 Sets
5 Pendlay row
+
30 Sec Dual Plate Pinch hold

Metcon:
10 Min AMRAP of:
1 Legless Rope Climb
10 Goblet Lunge (#32/24)
15 KB Swing (#32/24)

Weightlifting:
Part 1:
6 sets:
2 Tall snatch
40-50%

Part 2:
From Blocks:
Snatch Pull
Snatch
OH Squat
5x 2+1+1 65-70%
5x 1+2+1 70-75%
4x 0+1+0 80-90%

part 3:
Hang Clean
Jerk
Clean
5x 1+2+1 65-75%
5x 1+1+1 80-85%
5x 0+0+1 90-95%

Part 5:
Pausing Dip
Jerk
6 x 1+2 65-80%