Pre WOD:

A, EMOM 6 min:
1 Muscle Snatch+1 Superslow Overhead Squat
OHS tempo: 10 sec down+10 sec up

B, E90sec for 9 min:
3 TNG Power Snatch for max weight
Start at 60% of 1 RM Clean and build up weigh

WOD:

EMOM 5 min:
5 Power Snatch 40/25 kg
6 Bar Facing Burpees
Rest 3 min

EMOM 5 min:
5 Thrusters 40/25 kg
20 Double Unders
Rest 3 min

5 Rounds for time: (Cap 6 min)
5 Power Snatch 40/25 kg
6 Bar Facing Burpees
Rest 3 min after cap

5 Rounds for time: (Cap 6 min)
5 Thrusters 40/25 kg
20 Double Unders

Post WOD:

Core:
10-9-8-7-6-5-4-3-2-1 Rep of:
Abmat Sit Ups
Hollow Rock