WOD 30.01.17

CrossFit Class
12 rds every 75″:
1 power clean+2 front squat+1 jerk (start at 60% then move up every 3 sets if moving well)

9 EMOM alt:(30″ on 30″ off)
Squat clean tng (@60%)
DU (scaled under)
Db snatch alternating (30/20 kg)

Finisher 39 cal row !HAPPY(belated)B DAY FRANCY

CrossFit Weightlifting
6×2 Hang Squat Snatch 80%-83-86 ecc….every 1:30
“Death By” 3 Squat Clean: 60% 1RM + 5 kg / 1:30
Strength
E2MOM:
Push Press-Jerk 5x(3+2) (3″ pause) 80%
Deadlift 5×5 (deficit 10-20 cm)
Finisher:
LSit bar 5×30″