Pre WOD:
A, 6 set*3 rep Squat Snatch
70% of 1 RM Squat Snatch
keep the same weight and try to get faster and faster for every round
WOD:
PartnerWOD: Cardioland
Amrap 10 min:
5 Pull-ups
10 Push-ups
15 Air Squats
Rest 1 min between amraps
Amrap 10 min:
1 Dumbbell Devil press 1*22.5/15 kg
2 Dumbbell Snatches 1*22.5/15 kg
3 Dumbbell Hang Power Clean 1*22.5/15 kg
Rest 1 min between amraps
Amrep 10 min
Cal Row
Post WOD:
3-5 rounds for quality of:
12 Barbell Bicep Curls
24 Single Dumbbell Overhead Tricep Extensions
18 Banded Lat Pull Downs
