Pre WOD:

Squat Snatch
1, EMOM 5 min:
3 Snatch Balance 50% of 1 RM Snatch

– Focus on max speed under the bar
– Weight should feel light

2, E2MOM For 12 min:
3 High Hang Squat Snatch

60% of 1 RM Snatch+

Focus on speed under the bar
Build up to todays heavy 3 RM High Hang Squat Snatch

WOD:

Partner Workout:
A1 «Box Date» Amrap 12 min:
24 Box Jumps, 24/20 in
20 Single Arm Dumbbell Box Step Overs, 22.5/15 kg
16 Burpee Box Jumps, 24/20 in
12 Single Dumbbell Burpee Box Step Overs, 22.5/15 kg, 24/20 in

Rest 3 min
A2: Amrap 12 min:
24 Wall Balls 9/6 kg
24 DB Snatches 22.5/15 kg
30/24 Cal Row

Post WOD:

Upper Body Body Building:
3-5 rounds for quality of:
15 Dumbbell Flies
12 Barbell Bicep Curls
12 Barbell Skull Crushers