WOD 09.10.19

CROSSFIT CLASS
WEIGHTLIFTING
10 min working on Heavy Complex
Power Snatch + Hang Squat Snatch + Squat Snatch
CONDITIONING
21*-15*-9*
Power Snatch 43/30 kg
Burpee Lateral OTB
*50 DU (50 Under + 10 Knee tuck)

WEIGTHLIFTING CLASS
A) Hang Snatch + Snatch x 7 round
B) Rack Jerk 3X3 75% – 3X2 85% – 2X1 90%
C) STRENGTH 5 round (15 min)
Deadlift 70%x6, 75%x5, 80%x4, 85%x3, 90%x2
Sled push 20 mt Heavy
10 GHD Sit up