Pre WOD:
A, 5 sets:
1 Snatch Pull + 1 Hang Squat Snatch
65 %+
Focus on the Snatch Pull to keep the bar as close as possible
Focus on Hang Squat Snatch to be as fast under the bar as possible
WOD:
Amrap 30 min:
20 Goblet Alternating Reverse Lunges, 1*22.5/15 kg
30 Burpees
20 Dumbbell Box Step-ups, 1*22.5/15 kg
30 Reverse Burpees
20 Alternating Dumbbell Power Snatches, 1*22.5/15 kg
Post WOD:
Vertical Push/Horisontal Pull
3-5 sets for quality:
A1, Half Kneeling DB Press
8/8 reps, 2-3RIR
A2, Single Arm DB Row
8/8 reps, 2-3RIR
Leave 2-3 reps in reserve every set and focus on full Range of Motion
