Pre WOD:

A, 6 set*2 Hang Squat Snatch – Pause in recieving

1 sec pause in bottom position of each rep

Start at 70% of 1 RM Snatch

B, 3 set*3 Paused Snatch Pull 92 %+

3 sec Pause under knee for each rep

WOD:

Partner Workout

3 sets:
10 min Amrap
500/450 m Row
10 Jerks 60/40 kg (135/90 lbs)
20 Pull Ups
80 Double Unders

– rest 3 min between sets

Post WOD:

Upper Body Accessories 2A
3 Rounds for quality:
12 JM Presses
15 Barbell Biceps Curl

– Adjust Weights to RIR 2