Pre WOD:

A, Build to 3 RM Snatch Grip Push Press in 5 sets or less

B, E90sec for 7.5 min (5 sets)
Set 1+2: 3 Heaving Snatch Balance
Set 3+4: 2 Heaving Snatch Balance
Set 5: 1 Heaving Snatch Balance

Build up weight for every set to todays heavy


A, OLY Complex:
7 set:
1 Power Clean
1 Hang Power Clean
1 Paused Split Jerk (2 sec)
Start at 70% and increase”

B, 3 Rounds for time:
400 m Run
15 Toes to Bar
10 Clean & Jerk 50/35 kg
Cap 12 min

Post WOD:

Bodybuilding. Pull finisher:

A, 3 legless rope climps with contoll and minimal kip.

(Do Hand over Hand Sled Pull if you do not have Legless Rope Climb yet)

B, 3 rounds for quality
12 seasaw dumbbell press
12 seasaaw dumbbell rows
12/12 biceps curls on GHD.