Pre WOD:

Snatch: A,
EMOM 4 min:
1 Snatch Pull+1 Low Hang Muscle Snatch
B, E2MOm for 12 min: 1 Snatch Pull+1 Low Hang Power Snatch+1 TNG Power snatch
Start at 60% of your 1 RM Snatch and then increase weight for every set


A, 5 Sets: 3 Overhead Squats

Build from 65% to a Heavy 3 rep Overhead Squat for the day

B, For time:
800 m Run
50 Overhead Squats 20/15 kg
800 m Run
50 Thrusters 20/15 kg

Cap 15 min

Post WOD:

Core Accessories:
3 Rounds for quality
20/20 sec Single Leg Side Plank
20/20 sec Single Leg Plank