Pre WOD:

Snatch:
EMOM 5 min:
1 Muscle Snatch 80% (of Muscle Snatch)

EMOM 10 min:
1 Hang Squat Snatch 85%+ of 1 RM Snatch”

WOD:

A1, Front Squat 3*4 rep 80%+

A2, Bent Over Single Arm Dumbbell Row 3*8/8 rep (RIR 2)

EMOM 18:

1, 3 Power Snatches+Overhead Squats+Bar Facing Burpees

2, 4 PS+OHS+BFB

3, 5 PS+OHS+BFB 

4, 4 PS+OHS+BFB 

5, 3 PS+OHS+BFB

6, Rest

Weight:40/25 kg

Post WOD:

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