Pre WOD:

Snatch:

A, E90sec for 6 min:
2 No Contact Muscle Snatch 60% of 1 RM Snatch

– No contact with hip on the way up

B, E2MOM 12 min:
2 Low Hang Squat Snatch 75%+

Build up for every set where your happy with your lifts

WOD:

A, Back Squat 4-4-4+
Weight: 81% of 1 RM Back Squat

B, “Bouncy Rabbit”
Amrap 15 min
200 m Run
20 Box Jump Overs 24/20 inch
200 m Run
20 SA DB Box Step Overs 1*22.5/15 kg
Weight in Pounds: 50/35 lbs

Post WOD:

Core B
E30sec for 8 min (2 rounds)
1, 10-20 sec Single Leg Sling Plank
2, 10-20 sec Single Leg Copenhagen Plank
3, 10-20 sec Single Leg Reverse Plank
4, 10-20 sec Single Leg Side Plank

– Switch Sides after a full round

Try to increase seconds every other week but make sure to focus more on quality movement than time