Pre WOD:

Push Jerk:
8 set*1 Push Jerk
Start at 80% and build up weight to a heavy rep for the day


A, Snatch:
6 set*1 Power Snatch+2 Hang Squat Snatches
Weight: 65%+ of 1 RM Snatch

B, 5 Rounds for time:
5/5 DB Hang Snatches 1*22.5/15 kg
10 DB Box Step Up 1*22.5/15 kg
15 Abmat Sit Ups
15 Wall Balls 9/6 kg
Cap 13 min

Post WOD:

Shoulder Health:
3 Rounds for quality:
1 min Supinated Passive Hang
12/12 SA DB External Rotation
12/12 SA DB Internal Rotation