WOD 19.12.18

CROSSFIT CLASS:
10 min working on HEAVY COMPLEX
Power Snatch + Hang Squat snatch + Squat Snatch + OHS
*scaled is no squat
CONDITIONING:
5 Rounds
10 Toes to bar
20 DB Snatch alt 30/20 kg
10 Burpee box 60/50 cm
*time cap 15 min

WEIGHLIFTING CLASS:
8 round of
1 Snatch Pull + 1 Snatch Squat every 90″
8 round of
1 Clean pull + 1 Clean&Jerk
Strength:
4 x 3 Strict press + 3 Push press
every rest 30″ L Sit