Pre WOD:

A, Single Leg/Arm Strength:
Every 2 mins for 16 mins, alternating between:
8/8 Kettlebell Bulgarian Split Squats
12/12 Single Arm Dumbbell Bench Press

Use a weight where you could have done 2-3 extra rep on each leg/arm


A, Test: 1 RM Snatch

B, «The Barbell Queen»
For time:
10 Power Snatches, 60/40 kg
10 Power Clean & Jerks, 60/40 kg
10 Thrusters, 60/40 kg

Cap 6 min

Post WOD:

15-10-5 reps, for time of:
Strict Handstand Push-up
Strict Pull-up

Adjust height up/down on HSPU and
Add Weight use a band on Pull Up in order
to not need to split in more than 3 sets on any of the sets
We will do this for 6 weeks and the goal is to use longer ROM