Pre WOD:

EMOM 16 min:
1, 3 Squat Snatch 70%
2, 2 Squat Snatch+
3, 1 Squat Snatch+
4, Rest

4 Waves where you increase weight for every set and building up to a heavy of the day

WOD:

12 min Amrap (45 sec on/15 sec off)
8 Toes to Bar
4 RA Dumbbell Snatches
4 m RA DB OH Walking Lunges
8 Lateral Burpee Over DB
4 LA Dumbbell Snatches
4 m LA DB OH Walking Lunges
DB: 22.5/15 kg (50/35 lbs)
– Rest 3 min
12 min Amrap (45 sec on/15 sec off)
10 Wall Balls 9/6 kg (20/14 lbs)
8/6 Cal Erg
2 Wall Walks

Post WOD:

𝟮 𝗥𝗼𝘂𝗻𝗱𝘀 𝗳𝗼𝗿 𝗾𝘂𝗮𝗹𝗶𝘁𝘆:
6 Reverse Nordic Curl
12/12 KB Leg Extension (RIR 1-2)

* increase reps/ROM or weight from last week

Reverse Nordic Curl: https://youtu.be/e9qyCyqhJCc
KB Leg Extension: https://youtu.be/wuKMsYvXDNc