Pre WOD:

Bench Press: 4 sets*6+ Bench Press
Weight 77% Last set= Max rep

WOD:

A.) 6 set*2 Low Hang Squat Snatches
 
B. For time:
75 Hang Power Snatches
*every break is 5 Bar Facing Burpees
Timecap: 10 min
40/25 kg

 

Post WOD:

Core Accessories:
2 min GHD Hip Extension Hold
90 sec Deep Ring Support
1 min L Sit * Collect 2 min,90 sec/1 min as you want and for quality