Pre WOD:

A, EMOM 5 min:
1 Muscle Snatch+1 Hang Muscle Snatch 48%+ of 1 RM Snatch

B, 6 set*3 Hang Power Snatch 65%+ of 1 RM Snatch

WOD:

A, Amrap 10 min for quality:
2*1 Wall Walk+1 WF Strict HSPU
6 Strict Pull Ups
9 V Ups


B, “Box Date 59”
Amrap 10 min:
2 DB Burpee Box Step Up 1*22.5/15 kg
4 DB Box Step Up 1*22.5/15 kg
6 Burpee Box Jump 24/20 inch
8 Box Jump 24/20 inch

Post WOD:

40-90 min Optional Zone 2
Choose the movement pattern you feel you need the most.