Pre WOD:
A, Overhead Squat: 5 Set*3 Rep 85% of 1RM
85 %+ of 1RM Snatch
WOD:
A, Snatch Complex : 6 sets:
1 Snatch Pull
1 Power Snatch
1 Squat Snatch
70%+
B, Amrap 12 min:
6 Power Snatches, 50/35 kg
6 Overhead Squats, 50/35 kg
6 Box Jumps, 30/24 in
Rest 30 secs
Post WOD:
3-5 rounds for quality of:
12 Banded Lat Pull Downs, pick load
12/12 Single Arm Dumbbell Bench Press, pick load
2-3 reps i reserve, every set
12 reps each arm on Dumbbell Bench Press