Pre WOD:

Snatch:

A, E90sec for 6 min:
3 No Contact Muscle Snatch 50% of 1 RM Snatch

– No contact with hip on the way up

B, E2MOM 12 min:
3 Low Hang Squat Snatch

70%+

Build up for every set where your happy with your lifts

WOD:

A, Back Squat 5-5-5+
Weight: 79% of 1 RM

B, Teams of 2: YGIG
14 min Amrap:
12 Wall Balls 9/6 kg (20/14 lbs)
6 Burpee Box Jump Overs 24/10 inch

Post WOD:

Core 1:
E30sec for 6 min:
1, 10-20 sec L Sit
2, 20 sec of max V ups
3, 20-20 sec Hollow Rock
4, Rest

* Try to increase seconds and reps every other week