Pre WOD:

Power Snatch:
A, EMOM 5 min:
1 Muscle Snatch+3 Snatch Push jerk
60% of 1 RM Muscle Snatch

B, E90sec for 12 min: 1 Power Snatch+1 Squat Snatch 83% of 1 RM
– Keep the same Weight for each set

C, 3 set*1 Snatch Pull 108% of 1 RM
– Focus on speed and perfect back

WOD:

A, E90sec for 7.5 min (5 set)
1 Power Clean+3 Front Squats
Build from 75% of 1 RM Power clean to a heavy complex
B, Open 11.5:
AMRAP in 20 minutes
5 Power Cleans 65/47 kg
10 Toes-To-Bars
15 Wall Balls Shots 9/6 kg

Post WOD:

Posterior Chain Accessories 1:
3 Rounds for quality:
12 Hip Thrust
6 Nordic Hamstring Curl Adjust to RIR 2
Hip Thrust: https://youtu.be/HJ78t7e_4tI
Nordic Hamstring: https://youtu.be/FTwdy-dfues