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:

Build up from 75% of your 1 RM Snatch


A, 7 set* 1 Power Clean+1 Paused Split Jerk (2 sec in split)


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