WOD 11.09.19

CROSSFIT CLASS
EMOM 10 alt
10-15 horizontal ring row (Scaled 40″)
5-10 Strict Press db/kb
CONDITIONING
42-30-18 (SCALED 30-20-10)
C2B (Pull up)
DB Snatch alt 30/20 kg
Burpee box jump 60/50 cm
*cap time 20 min

WEIGHTLIFTING CLASS
A) Snatch Grip Complex x 3 sets
3 Behind the Neck Snatch Grip Push Press
2 Overhead Squats (33X1)
B) Snatch 3 pos every 90″ x 8 round
C) STRENGTH COMPLEX x 4 round
6 Lungees (back) + 6 Back squat
3 Push Press + 3 Push Jerk
20 V up + 10″ Hollow + 10 ” Superman