Pre WOD:

Hang Squat Snatch
6 set*3 Hang Squat Snatch

75% of 1 RM Snatch
Keep the weight and focus on getting faster and faster under the Bar


A, Deadlift
4 set*5 Rep
Increase weight every set building up todays 5 RM

B, 12 min Amrap:
15-10-5 reps:
Wall Balls 9/6 kg
Deadlift 80/60 kg
Box Jump 30/24 inch

Post WOD:

Hip Stability/Posterior Chain

3-5 Rounds for quality:
10/10 Copenhagen Exercise
15/15 Miniband Clamshell
20/20 Banded Hamstring Curl