Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

2rds(8)
20 sl deadlift
20 single/du's
20 mclimbers

Metcon/*Rx(12)
4rds
10 db snatch 35/20-*50/35
10 step ups/*box jumps 24/20
10 push ups/*hspu

-snatch practice
burgener w/pvc or bar(6)
rpt 3x

-strength
deadlift(6)
otm 6
start around 70% and climb every minute

Finisher
2 min hamstring stretch
1 min hip distraction per
30 t-raise
200 flutters w/10 sec six inch hold every 20