Friday 260626

CrossFit W.O.D
Strength:
On A 14:00 Min Running Clock
Build Up for load on the following Complex:
1 Snatch From floor (any version)
1 OverHead Squat

Metcon:
02:00 Min On (AMRAP)/ 01:00 Min Off x 6 Rounds, Alt:
1.) 6 Hang Power Snatch #43/30kg
6 Lateral Burpees Over The Bar

2.) 6 OverHead Squats
6 Lateral Burpees Over The Bar

CrossFit Weightlifting
Part 1:
6 sets:
1 Snatch Pull
2 High Hang Snatch
40-50%

Part 2:
Snatch Pull
Below the Snatch
6 x 1+2 65-75%
8 x 1+1 80-90%

Part 3:
From Blocks
Clean
Jerk
7 x 2+1 65-75%
6 x 1+1 80-95%

Part 4:
Behind the neck Jerk
5 x 3 60-80%

Part 5:
3-4 sets:
10 BB Squat Jump 35-45% from Back squat
1 min rest