Friday 100426

CrossFit W.O.D
Strength:
Paused Back Squats
6x3
*2 sec Hold at the bottom of Each Rep

Metcon:
02:00 Min Amrap\01:00 Min Rest x 5 Rounds:
10 HSPU
20 1KB Goblet Squats #32/24kg
*Max Box Jumps For The remaining #60/50cm

CrossFit Weightlifting
Part 1:
6 sets:
2 Muscle Snatch
1 Drop Snatch
40-50%

Part 2:
High Hang Squat Snatch
Hang Squat Snatch
7 x 1+1 55-75%
5 x 0+1 80-85%

Part 3:
From Blocks- below the knee level
Power Clean
Squat Clean
Jerk
5 x 1+2+1 65-70%
6 x 1+1+1 75-80%
4 x 0+1+1 80-90%

Part 4
Snatch Pull
4 x 7 110-115%