Pre WOD:
A, Power Snatches
6 set*2 rep Power Snatches
73 % of 1 RM
Focus on creating as much
power as possible
WOD:
A1: Deadlift: 4-4-4-ME at 84% 1RM
A2: Strict Handstand Push-ups: 5-5-5-ME
B, Amrep 10 min:
2-4-6-8…
Front Rack Reverse Lunge 50/35 kg Abmat Sit Ups
Hand Release Push Up
Post WOD:
Every 1 min for 9 mins, alternating between:
1, Superman Hold, 1.5 kg, 30 secs
2, Hollow Rock, 30 secs
3, Side Plank, 15/15 secs