Pre WOD:

A, 8 set*1 Hang Squat Snatch – Pause in recieving

1 sec pause in bottom position of each rep

Start at 75% of 1 RM Snatch

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

3 sec Pause under knee for each rep

WOD:

A, Back Squat 3-3-3+ 86%

B, 4 sets:
2 min on/2 min off:
20/15 cal Row
Max Power Snatches 50/35 kg (110/75 lbs)

Post WOD:

Upper Body Accessories 1B
1- 3 Rounds for quality:
12 Cuban Rotation
20/20 sec SA Active Hang