Pre WOD:

A, Squat Snatch:
6 set*3 Rep

Rep 1: 3 sec hold in catch, Rep 2+3= No pause in bottom

75% of 1 RM Squat Snatch

WOD:

Amrap 35 min:
Run, 400 m
10 Power Snatches, 50/35 kg
15 Bar Facing Burpees
Run, 400 m
20 Clean & Jerks, 50/35 kg
15 Bar Facing Burpees
Run, 400 m
30 Deadlifts 50/35 kg
15 Bar Facing Burpees

Post WOD:

Every 2:30 for 15 mins do:
10 Dead Bugs
10 Hollow Rocks
10 Dead Bugs
10 Hollow Rocks