Pre WOD:

Daily Challenge: 10 min Air Squat Hold

Split Jerk:
A, E2MOM for 6 min:
6 Split Jerk Behind the Neck 55%
B, 5 set*1.1.1 Split Jerk 65% of 1 RM .= 10 sec hold in Front Rack Focus on getting under the bar

WOD:

A, Snatch:
6 Sets:
1 Paused Power Snatch
1 Paused Hang Power Snatch
1 Paused Hang Squat Snatch
65%+ of 1 RM Snatch
Hold Catch for 1 sec

B, Amrap: 90 sec on/30 sec off*6
10 Alt DB Split Snatch 22.5/15 kg
5 Overhead Squats 50/35 kg
30 Double Unders
Continue where you left off your last interval 

 

Post WOD:

3 Rounds:
20 sec Straddle Raises
10 sec Rest
20 sec Straddle Hollow Rock
10 sec rest
20 sec Straddle Hollow Rock
Rest 2 min

* Work your way gradually more and more out to the sides on this one for the next 4 weeks https://youtu.be/MDZxGsJDpOI