Pre WOD:

Snatch
A, EMOM 5 min:
3 Snatch Balance

Build weight form 50% of 1 RM Snatch

B, 6 sets:
1 Power Snatch+1 Hang Squat Snatch
– Build weight from 65% of 1 RM Snatch

C, 3 set:
1 Paused Snatch Pull

2 sec pause below knee
Build weight from 100% of 1 RM Snatch

WOD:

3*10 min PartnerAmrap:
1-2-3-4-5 reps of….
Burpee to Target
Burpee Pull Up
DB Power Cleans
DB Farmers Carry (1 rep=2*5 m)

– Rest 2 min between Amraps
Restart each Amrap from 1 rep
DB Weight: 2*22.5/15 kg (50/35 lbs)

Post WOD:

3 Rounds:
1 min Double Pigeon Stretch
1 min Saddel Stretch
1 min Table Front Rack Stretch

– rest as needed between rounds

Double Pigeon Stretch: https://youtu.be/Xgbn1eiLT2I
Saddle Stretch: https://youtu.be/qCoy_thCdAs
Table Front rack Stretch: https://youtu.be/ifYeA6IFkQ8