Pre WOD:
A, 4 set*3 Snatch Grip Behind the Neck Push Press
Build up Weight from 75% of 1 RM Snatch
B, Snatch Balance 5 set:
3-3-2-2-1
Build up from 75% of your 1 RM Snatch
WOD:
A, 7 set* 1 Power Clean+1 Paused Split Jerk (2 sec in split)
75%+
B, EMOM 14 min for max rep
1, X Cal Row
2, X Wall Balls 9/6 kg
X=lowest number of reps in any round
Post WOD:
𝟯 𝗥𝗼𝘂𝗻𝗱𝘀 𝗳𝗼𝗿 𝗤𝘂𝗮𝗹𝗶𝘁𝘆:
60 sec Supinated Passive Hang
12/12 Single Arm Seated Dumbbell External Rotation
6 Face Down Double Pumps