Pre WOD:

A, Hang Power Snatch
8 sets*1.1 rep Hang Power Snatch
80% of 1 RM
.=15 sec rest in between reps

B, 3 set*8 Rep Wide Grip Barbell Row
– Adjust Weight to RIR 2

WOD:

A, Back Squat:
4 set*3.2.1 rep Back Squat
.=15 sec rest

B, For time:
100 Double Unders
30 Back Rack Reverse Lunges 40/25 kg
100 Double Unders
30 Hang Power Snatch 40/25 kg
100 Double Unders
30 Overhead Reverse Lunges 40/25 kg
Cap 14 min

Post WOD:

Core work 1 A:
3 Rounds:
25 Sec Hollow Rock
25 sec Hollow Hold
25 sec Max V-Ups
1 min rest