Pre WOD:
Snatch: 6 sets
1.1.1 Squat Snatch
65 %+
. = 10 sec rest between singles
WOD:
A, Strength:
A1, Back Squat: 8-8-8-8 @78 %
A2, Half Kneeling SA DB Press, 4 x 8/8 @3RIRB, For time (Cap 10 min)
30 Alt Dumbbell Hang Clean & Jerk 22.5/15 kg
30 Chest to Bar Pull Ups
30 Handstand Push Ups
30 Dumbbell Hang Clean & Jerk 22.5/15 kg
Buy out in remaining time, amrap for quality:
30 sec Plank
20 sec Sideplank
20 sec Sideplank
Post WOD:
3-5 rounds for quality:
20 Single Leg Extensions
15 GHD Back Extensions, pick load
3 reps in reserve
10 reps on each foot on Single Leg Extensions