Pre WOD:

A, Muscle Snatch:
EMOM 5 min:
3 Muscle Snatch

– Build up from 50% of 1 RM Snatch

Power Snatch
EMOM 12 min:
1 Power Snatch

– Build up from 75% of 1 RM Snatch

B, 4 set*5+ Rep (Deficit )Strict Handstand Push Ups
– 5 rep for the first 3 sets, Max rep for last set
– Adjust Height, Up down in order to do 7-10 reps last set

WOD

EMOM 32 min for max repetitions:
Min 1: Hang Squat Clean 40/30 kg
Min 2: Chest to Bar Pull Ups
Min 3: Row Calories
Min 4: Rest
Min 5: Row Calories
Min 6: Bar Facing Burpees
Min 7: Shoulder to Overhead 40/30 kg
Min 8: Rest

Post WOD:

Core work 2 A:
3 Rounds:
20/20 Sec Single Leg Plank in SLing
20/20 sec Side Plank In Sling
20 sec Max Knee Tucks in Sling
1 min rest between rounds