Friday - 310524

CrossFit WOD:
Strength:
12min build up to an RM3 Thruster (from the rack)

Metcon:
3 Rounds for time:
24 Wallballs (#10/6)
12 HSPU
6 Burpee Box Jump Overs
3 Sandbag Over Shoulder (#75/45)

Weightlifting:
Part 1:
6-7 sets:
1 Drop Snatch
1 OH squat (slow)
55-65%

Part 2:
High Hang squat Snatch
Hang Squat snatch
5 x 1+2 60%
4 x 1+1 70%
4 x 0+1 80-85%

Part 3:
Squat Clean
Front squat
Jerk
5 x 2+1+1 60-65%
5 x 1+1+1 70-75%
3 x 2+0+1 80-85%

Part 4:
1 Dip & drive
1 Jerk
3 x 70%
3 x 80%