Pre WOD:

A, EMOM 6 min:
3 Snatch Balance 55% of 1 RM Snatch

– Focus on Speed under the bar

B, E90 sec for 15 min:
1 Paused Squat Snatch

* 2 sec Pause below knee and in catch

WOD:

Partner WOD:
For time:
50-40-30 reps of:
Deadlift 100/70 kg
Box Jump 24/20 inch

40-30-20 reps of:
Clean & Jerk 50/35 kg
Bar Facing Burpees

30-20-10 reps of
Thrusters 40/25 kg
Pull Ups
Cap 35 min

When done until cap: Max cal Row

Post WOD:

Ring Strength:
3 Rounds:
8 Ring Slides (https://youtu.be/R-JfdXtckuE)
10 Ring T (https://www.youtube.com/watch?v=a0mqoK0LDuI)
10 Ring Y (https://youtu.be/xj8m2SYjej4)