Pre WOD:
Hang Power Snatch:
6 Sets*3 Rep Hang Power Snatch
65% of 1 RM
The reason we do Hang Power Snatch is to develop Power. Start with the barbell just over the knees and create as much speed on the barbell as possible
WOD:
EMOM 12 min for Max Rep
1, Dumbbell Snatches 22.5/15 kg
2, Box Jump Over 24/20 inch
3, Max Cal Row
4, Rest
Rest 3 min between EMOMs
EMOM 12 min for Max Rep
1, Dumbbell Devil Press 1*22.5/15 kg
2, Handstand Push Up
3, CTB Pull Up
4, Rest
Post WOD:
Core:
3-5 Rounds for quality:
20 Sec Superman + 1.5 kg
10/10 Side Plank Hip Raises
15 V-Ups
20 Sec Hollow Hold