Pre WOD:

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 65% of your 1 RM Snatch and then increase weight for every set


Fitness Level Benchmark (Long)
“Kelly” 5 rounds for time of:
Run, 400 m
30 Box Jumps, 24/20
30 Wall Balls, 20/14 lbs

Post WOD:

Lower Body Accessories 1:
3 Rounds for quality:
15/15 Banded Hamstring Curl
12/12 KB SL Leg Extension Adjust to RIR 2