Pre WOD:
A, 6 Set*3 Squat Snatch
65%+
– Increase weight for every set where you´re happy with all 3 lifts
WOD:
2 Rounds:
6 min Amrap:
20/16 Cal Row
16 Dumbbell Box Step Over 22.5/15 kg
—
Rest 2 min
—
6 min Amrap:
8 Handstand Push Ups
8 Pull ups
8/8 SA DB Hang Power Clean & Jerk 22.5/15 kg
—
Rest 2 min
Post WOD:
3-5 Rounds for quality:
20/20 Sec Side Plank
20 rep Hollow Rock
20 sec Hollow Hold
– rest as needed between rounds