Pre WOD:
A, 6 set*4 Rep
Squat Snatch
Focus: Be as fast under the bar as possible and keep the weight light.
Start around 60% of 1 RM and only increase the weight when happy with the lift
WOD:
Amrap 8 min:
2 Bar Muscle-ups
8 Toes-to-bars
16 Wall Balls, 9/6 kg
Rest 2 min
Amrap 8 min:
2 Single Arm Devil Press, 22.5/15 kg
8 Alt SA Dumbbell Snatches, 22.5/15
16 Reverse Lunges (No weight)
Rest 2 min
Amrap 8 min:
2 Wall Walks
8 Handstand Push-ups
16 Air Squats
Post WOD:
3 rounds for quality of:
20 Dumbbell Reverse Lunges (3-5 rir)
30 secs Superman Hold, 2.5/1.5 kg,
