WOD 16.01.17

CrossFit Class
Team of 2:
3 k row for time (must switch every 500 mt)
Partner not rowing will complete as many of the following:
5 power clean(45/30 kg)
10 jumping squat
15 push press (45/30 kg)
Finisher: 10 team rope climb(i go you go)10 team sled push (i go you go)

CrossFit Weightlifting
Snatch
2 x 2High hang power snatch, 2hang power snatch, 2 hang snatch 40%
1 x 1High hang power snatch, 1hang power snatch, 1 hang snatch 50%
1 x 1High hang power snatch, 1hang power snatch, 1 hang snatch 60%
Emom 10 1 Hang Snatch + 1 Snatch 75%-95%
Strength:
2 x 5 Back Squat 85% + 5 Strict Press + 2 Split Jerk 85%
2 x 4 Back Squat 90% + 4 Strict Press + 2 Split Jerk 90%
2 x 3 Back Squat 95% + 4 Strict Press + 2 Split Jerk 95%
Finisher
30 T2B Strict + 30 Ghd Hip Extension