WOD 07.11.16

CrossFit Class
 EMOM 10 :
 3 pos snatch @70%1rm
 Then:
 300 heavy russian swing
 5 burpees 10 air squats for each drop

Crossfit Weightlifting
 - Emom 10: 3 Jerk @ 65-70%
 - Power clean+hang clean squat 1+1 x 5 sets, work up to 75% of best power clean every 90"
 - Front squat 3 3 3 3 3 alt Box Jump 10 10 10 10 10 every 2'
 - Back extensions: 3 x 10 reps use weight. Pause at top 1 sec.