Pre WOD:

Power Snatch:

6 sets*3 Low hang Power Snatch 70%+ of 1 Rm Snatch

WOD:

A, Capacity Strength Workout:
EMOM 12 min:
1, 5 TNG Deadlift 70%+3 High Box Jumps
2, 5 Jumping Push Ups+X Push Ups
3, 5 Weighted Supinated Pull Ups (RIR 2)
4, Rest

B, 15 min Amrap:
6 Wall Balls 9/6 kg (20/14 lbs)
6 Pull Ups
6 Box Jump Overs 24/20 in
– Rest 30 sec between rounds

Post WOD:

Upper Body Accessories 1A
1-3 Rounds for quality:
12/12 Seated SA DB External Rotation
15/15 Banded Internal Roation
30/30 sec Lat Stretch
30-60 sec Passive Supinated Hang