Pre WOD:

Snatch:
EMOM 5 min:
1 Muscle Snatch 75% (of Muscle Snatch)

EMOM 10 min:
1 Paused Hang Squat Snatch (3 sec pause in bottom)
80%+ of 1 RM Snatch”

WOD:

A, Back Squat
3*4+ 82%

B, Amrap 12 min:
3 Snatches 50/35 kg
15 Wall Balls 9/6 kg
30 CrossOvers

 

Post WOD:

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