Pre WOD:
Snatch
E90secx4 (6 min)
2 High Hang Squat Snatch
1 Hang Squat Snatch
-rest 2 min
E75secx4 (5 min)
1 High Hang Squat Snatch
1 Hang Squat Snatch
-Rest 2 min
EMOM 4
1 Hang Squat Snatch
Start at 65% and try to increase the weight each set
WOD:
2 Rounds:
A1, 5 min Amrap:
Buy in: 500/450 m Row
4 RA DB Devil Press 1*22.5/15 kg
4 RA DB Thrusters 1*22.5/15 kg
4 LA DB Devil Press 1*22.5/15 kg
4 LA DB Thrusters 1*22.5/15 kg
Rest 2 min between amraps
A2, 5 min Amrap:
Buy in: 10 Burpee Shuttle Run (2*7.5m)
5 m Handstand Walk
6 Line Facing Burpees
Rest 2 min between amraps
Post WOD:
Posterior accessories
3 Rounds for quality
12/12 singel leg banded hip thrust
15 banded good mornings
5 glute ham raises