Pre WOD:

Squat Snatch:

A, EMOM 5 min:
1 Muscle Snatch
1 Overhead Squat
1 Snatch Balance

50% of 1 RM Snatch

Focus on a hard pull in Muscle Snatch and good depth in OHS/SB

B, E90sec for 12 min:
2 Squat Snatch 75%

– Focus on being fast under the bar

WOD:

PartnerCouplets
2 Rounds:
6 min Amrap:
30 Power Snatches 50/35 kg
40/30 Cal Row
Rest 2 min

6 min Amrap:
30 CTB Pull Ups
30 Thrusters 50/35 kg
Rest 2 min

Post WOD:

Strict HSPU/Strict Pull Up

E2MOM for 16 min:
1, 5 (Weighted) Strict Pull Up (rir 2)
2, 5 (Deficit) Strict Handstand Push Up (rir 2)

Build up to a Weight/Deficit where you could have done 2 more reps