Pre WOD:

A, Specific warm-up:
EMOM for 4 min:
3 No Contact Muscle Snatch

EMOM for 4 min:
1 Super Slow Overhead Squat (10 sec down/10 sec up)
B, Power Snatch 5 sets of: Power Snatch
.= 10 sec rest Weight: 65%+ of 1RM Power Snatch


A, Back Squat:
3 set*5 Back Squats
78%/RIR 2

B, Cindy:
20 min Amrap
5 Pull Ups
10 Push Ups
15 Air Squats

Post WOD:

Core: 3 sets:
28 GHD Sit Ups+28 sec GHD Hollow
Hold Rest as needed between rounds
* Adjust the reps down if you have not followed the progression