Friday - 300623

CrossFit WOD:
Strength:
Back Squat
5-5-5
*go heavy and rest to full recovery between sets

Metcon:
For time:
40 C2B Pullups
60 Burpee Box Jump
80 Hang DB Snatch (#22.5/15,x1)
100 Wallballs (#10/6)
*Split reps as you like

Weightlifting:
Part 1:
6-7 sets:
2 NO jump Hang Power Snatch
50-65%

Part 2:
Power Snatch
Squat Snatch
OH Squat
4 x 1+1+1 60%
4 x 1+1+1 70%
4 x 0+1+1 75-80%

Part 3:
Squat Clean
Jerk
Squat Clean
5 x 1+2+1 60%
5 x 1+1+1 75-80%
3 x 1+1+0 85%

Part 4:
Behind the neck Split Jerk
4 x 2 60-65%
3 x 1 70-75%