Friday - 291124

CrossFit WOD:
Strength:
E3MOM for 15min:
Split Jerk
3-3-3-3-3

Metcon:
For time:
Run 400m

Then 21-15-9:
Duel KB Russian Swings (#24/16,x2)
Duel KB Front Rack Lunges

Then Run 400m

Weightlifting:
Part 1:
5-6 sets:
1 Tall Snatch
1 Drop Snatch
40-50%

Part 2:
Snatch Deadlift
Below the knee Snatch
Snatch
7 x 1+1+1 65-80%
3 x 1+0+1 85-90%
3x 0+0+1 90-95 %

Part 3:
High Hang clean
5 x 3 65-75%
5 x 2 80-85%

Part 4:
Pausing Clean
Jerk
7 x 1+2 65-75%
7 x 1+1 85-90%