Pre WOD:

Squat Snatch:
A, EMOM 6 min:
1 Muscle Snatch
– Build up to a heavy

B, Every 90 sec for 12 min:
1 Squat Snatch

70%+

WOD:

Capacity EMOMS:
A, EMOM 15 min:
1, 10 Double Dumbbell Push Jerk 2*22.5/15 kg
2, 15 meter Double Dumbbell Walking Lunges 2*22.5/15 kg
3, X Shuttle Runs
– Rest 3 min-
B, EMOM 15 min
1, 60 Double Unders
2, 8 Single Arm KB Box Step Overs 24/20 inch 1*24/16 kg
3, X Cal Row
X= Your lowest score in any round

Post WOD:

3 sets:
60 sec Front Rack Table Stretch
10/10 Single Arm External Dumbbell Rotation
12/12 Single Arm Dumbbell Row