WOD 03.10.16

CrossFit Class
In a 10 min window do 30 clean & jerk @ 70%1rm (must be squat clean)

Then 2 pers team:*
80 thrusters (50/35 kg) SWITCH EVERY 10reps
80 burpee box jumps (60/50 cm)I GO YOU GO!
800 mt run TOGETHER!
*20 min time cap

CrossFit Weightlifting

Strength:
1: 3 position Snatch (1x high hang + 1x hang + 1x floor):
-5x warm up, then:
-6x working sets (Work up to a max for the day) every 90″

2: Snatch Pull:
-3×3 (100% 1RM Snatch) every 60″
alt
Romanian deadlift
-3×10

3: Split Jerk:
-1 set x 5 reps, 1 set x 4 reps, 1 set x 3 reps, 1 sets x 2 reps, 1 set x 1 rep every 90″

4: Back squat:
-4 sets x 3 reps (Work up to a max triple for the day)
alt
Back extension
-4 sets x 15 reps
every 2′