Pre WOD:

Snatch Complex:

A, 5 sets: 2 Hang Power Snatch+2 Overhead Squats+2 Snatch Balance

Weight: 70% of 1 RM Snatch each set

B, 3 set*2 Snatch Pull 107%

WOD:

A, 4 set*6 Back Squat
Weight: 75%-RIR 2



B, EMOM 15 min:
1, 50 sec Max Cal Erg
2, 50 sec Max Alt Dumbbell Snatches 1*22.5/15 kg (50/35 lbs)
3, 50 sec Max Box Step Overs 24/20 inch 1*22.5/15 kg (50/35 lbs)

Post WOD:

Lower Body Accessories 1 Week 1/4:
3 Rounds for quality:
12 Good Mornings RIR 3
16/16 Banded Hamstring Curl
45 sec Sandbag Bearhug Hold

Rest as needed between rounds
Increase either rep or weight from last week

Monthly Challenge Mobility Video: HIPS
https://www.youtube.com/watch?v=aTwfkOGP900