Pre WOD:
A, 6 sets: 1 Pause Power Snatch+1 Overhead Squat
* 3 sec pause at knee in Pause Power Snatch
Start at 65% and increase the weight for every set
WOD:
PartnerWOD:
Amrap 24 min:
100 Row Calories
80 Lateral Burpee Over Rowers
60 Dumbbell Box Step Overs, 22.5/15 kg, 24/20 in
40 Thrusters, 50/35 kg
Every 3 min(inc 00:00): 6 Synchro Burpees
Post WOD:
3 sets for quality:
10 Incline Biceps Curls
10 Single Arm Banded French Press
10/10 Palloff Press