Pre WOD:

Daily Challenge: 10 min Air Squat Hold

Snatch Technique Complex:
1 Squat Snatch
1 Snatch Balance
1 Paused Overhead Squat
3 sec pause in bottom of Overhead Squat
Start at 60% of 1 RM and build up as long as happy with all lifts


Partner Workout
36 min Amrap:
500/450 m Optional Erg
30 Russian Kettlebell Swing 24/16 kg
20 Toes to Bar
10*7 m Box Prowler Push

Post WOD:

A, 3 set*12 Bench Press 68%/RIR 2
B, 3 Rounds:
12 Barbell Biceps Curl
12 Skull Crushers