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