Pre WOD:

Snatch:
EMOM 5 min: 1 Muscle Snatch 70%
EMOM 10 min: 1 Paused Squat Snatch (10 sec pause in bottom)

 

WOD:

3 Rounds: (A1+A2+A1+A2+A1+A2)

A1, 4 min Amrap:

Buy in: 30/22 Cal Optional Erg

Max Rounds:

6 Thrusters 40/25 kg

6 Pull Ups

– Rest 2 min in between amraps

A2, 4 min Amrap:

Buy in: 300 m Run

Max Rounds:

6 Power Snatches 40/25 kg

6 Lateral Burpees

Post WOD:

3 Rounds:
20 sec Hollow Rock
20 sec Straddle Hollow Rock
20 sec Superman +1.5 kg