Pre WOD:

EMOM 12 min:
2 Hang Power Snatches


Build up to a heavy double


A, Front Squat: 5-5-3-3-1-1

Set 1: Start at 70% and build up for every set to todays heavy single

B, 40-30-20-10 reps, for time of:
Wall Ball, 9/6 kg

Cap 15 min

Post WOD:

3 rounds for quality of:
20 Side Plank Hip Raises
20 Rotating Hip Planks
Superman Hold, 30 secs