Pre WOD:

“E2MOM for 12 min:
1 Power Snatch+1 Low Hang Squat Snatch
Start at 68% and build up for every set where you are happy with your form

E2MOM for 6 min:
1 Snatch Pull+1 Low Hang Snatch Pull 108%+ (Build up as heavy as form allows)”

 

WOD:

A. Front Squat 4 sets*8 reps at 72% OF 1RM (2-3 RIR)

B. Partner workout:
20 Rounds for Time:
18 Double Unders
6 Double DB Deadlifts
4 Double DB Cleans
2 Double DB Push Jerks
DB= 22.5/15 kg
Timecap=16 min

Post WOD:

3 sets
12/12 SL KB Leg Extension
12/12 SL Hip Thrust Adjust Weight (and or Reps) to 2 Rep in reserve