Pre WOD:
A, High Hang Squat Snatch: 6 sets*3 rep
60% of 1 RM
Increase weight if happy with your speed under the bar
WOD:
A1: Deadlift: 5-5-5-ME 83% of 1 RM
A2: Weighted Push Ups: 5-5-5-ME
B, Amrap 10 min:
5 Hang Power Cleans, 50/35 kg
10 AbMat Sit-ups
* EMOM= 20 Double Unders
Post WOD:
3-5 Rounds for quality:
12-15 GHD Sit Ups
12/12 GHD Side Bends
15 GHD Hip Extension