Pre WOD:

Daily Challenge: 10 min Air Squat Hold

A, EMOM 5 min:
3 Low Hang Muscle Snatch 70% of 1 RM Muscle Snatch

B, Technique Complex:
EMOM 10 min:
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, Save your shoulders for todays workout so do not go to heavy


Fast & Furios VII
1, 2 min on/2 min off*3
20/15 Cal Optional Erg
Max Clean & Jerk 50/35 kg

2, 1 min on/2 min off*4
8/6 Cal Optional Erg
Max Snatch 50/35 kg

3, 30 sec on/90 sec off*6
1, Max Clean & Jerk 50/35 kg
2, Max Snatches 50/35 kg
No rest in between parts

Post WOD:

3 Rounds:
20 sec Straddle Raises
10 sec Rest
20 sec Straddle Hollow Rock
10 sec rest
20 sec Straddle Hollow Rock
Rest 2 min
* Work your way gradually more and more out to the sides on this one for the next 4 weeks
* Same time as last time where you try to do more/better reps