Pre WOD:

A. Power Snatch:
6 set* 3 rep

65% of 1 RM
Focus on creating as much speed as possible.


A1: Back Squat 4-4-4-ME at 82% 1RM
A2: Strict Handstand Push-ups 5-5-5-ME

B, For 3 cycles:
AMRAP in 4 mins of:
20 Bar Facing Burpees
15 Thrusters, 40/25 kg
Max Rep Double Unders

Rest 1 mins between each cycle.
For each cycle restart the AMRAP.

Post WOD:

3 rounds for quality of:
20 Dumbbell Reverse Lunges (3-5 rir)
30 secs Superman Hold, 2.5/1.5 kg,