Crown Competitor 30

WOD:
LPO-
Work up to a Heavy Snatch from High Blocks-70kg (feeling left shoulder  :(  )
Clean and Jerk from Blocks 3x1 @90kg
Snatch Pulls from blocks 3x1@110kg
4-4-4-4 Front Squats@100-100-100-110kg
MetCon-
Tabata DU
Highest 36 lowest 26, mostly around 33-35
Rest 90 sec.
For Time(7 min. cap):
30 Toes to Bars
10 Squat Cleans@60kg
20 Toes to Bars
10 Squat Cleans@80kg

time capped got 6 Squat Cleans@80kg

8x Every 2:30
20 Cals Xebex Bike

Strength-
50 Band Pull Aparts
3x8 1 arm Bench Rows@25kg-15 Blackburns