Pre WOD:
A, Every 2 mins for 16 mins, alternating between:
1, 14 Dumbbell Alternating Reverse Lunges rir 2
2, 10 Dumbbell Bench Press rir 2
Adjust the weight in order to have 2-3 reps in reserve
WOD:
A, Low Hang Paused Snatch 7×2
at 73% 1RM
B, «Open is coming»
Amrap 10 min:
8 Snatches, 45/30 kg
45 Double unders
Post WOD:
Level 3:
2 rounds for quality of:
50 V-ups
50 Superman Rocks
Level 2:
2 rounds for quality of:
35 V-ups
35 Superman Rocks
Level 1:
2 rounds for quality of:
20/20 Single Leg V-ups
20 sec Superman Hold