Pre WOD:

A, EMOM 6 min:
3 Snatch Balance 50% of 1 RM Snatch

– Focus on Speed under the bar

B, EMOM 12 min:
1 Paused Hang Squat Snatch

75%+ of 1 RM

Increase weight for every succsesfull set

WOD:

A, E2MOM for 12 min:
1, 15 Sec Box Support+8 Box Dips+10 Sec Box Support
2, 15 meter Double Kettlebell Walking Lunges+30 m KB Farmers Carry AHAP

Rest 5 min Between A+B


A, E2MOM for 12 min:
1, 1:40 Amrap: 10 KB Russian Swing 24/16 kg+2 Wall Walks
2, 1:40 Amrep: Max Meter Row

Post WOD:

Bulgarian Split Squats: 3 set*8/8 RIR 2