Friday - 300824

CrossFit WOD:
Strength:
Split Jerk
3-3-3-3-3

Metcon:
AMRAP in 7min of:
25 Double Unders
8 Devil-Press (#22.5/15,x2)

*Rest 1min and then:

AMRAP in 7min:
25 Double Unders
8 Toes-to-bar

Weightlifting:
Part 1:
6-7 sets:
2 Muscle Snatch
50-60%

Part 2:
Snatch Deadlift
Snatch
5 x 1+1 65-75%
2 x 0+1 80%

Part 3:
Clean Pull
Hang Clean- Below the knee
5 x 1+1 65-75%
2 x 0+1 80%

Part 4:
Push Jerk
Split Jerk (Pause 2 sec at catch pos.)
5x 1+1 70-75%

Part 5:
Front Squat
5 x 3 80% (from 1RM Clean)