Pre WOD:

Snatch:

A, 6 set*3 Hang Squat Snatch – Pause in recieving

1 sec pause in bottom position of each rep

B, 3 set*3 Paused Snatch Pull 90 %+

3 sec Pause under knee for each rep

WOD:

Partner Amraps:
2 Rounds:
5 min Amrap:
10/8 cal Row
10 Russian KB Swing 24/16 kg (52/35 lbs)
– Rest 1 min
5 min Amrap:
5 Power Clean 50/35 kg (110/75 lbs)
5 Push Jerk 50/35 kg (110/75 lbs)
– Rest 1 min
5 min Amrap:
5 Front Squat 50/35 kg (110/75 lbs)
5 Bar Facing Burpees
– rest 1 min

Post WOD:

Lower Body Accessories:
3 sets*12/12 SL KB Leg Extension
2 sets6 Reverse Nordic Curl
2 sets*6 Nordic Curls