Pre WOD:

A, EMOM 5 min:
3 Muscle Snatch+3 Snatch Balance
Start at 40% and increase weight for each set

B, EMOM 15 min:
1 Squat Snatch Start at 75% and increase weight for every set where you are happy with the lfit
C, 3 set*1 Snatch Pull 110%


2 Rounds:
5 min Amrap:
24 Double Unders
6 Dumbbell Snatches 1*22.5/15 kg
Rest 1 min
5 min Amrap:
7.5 m Single Arm Overhead Walking
Lunges 1*22.5/15 kg
5 DB Facing Burpee
Rest 1 min
5 min Amrep:
Single Arm Dumbbell Man Maker
1*22.5/15 kg
Rest 1 min

Post WOD:

3 Rounds for quality:
12/12 SA DB Biceps Curl on GHD
12/12 SA DB Tricep Overhead Extension
Biceps Curl on GHD:
SA DB Tricep OH Extension: