Start up(14)
stretch 4 mins

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

2rds(8)
10 plyo
8 good mornings
6 snatch
4 push ups

Metcon/Rx(17)
21-15-9
snatch 75/55-*95/65
hrpu/*hspu
400m run after each round

Snatch(12)
work up to heavy

Finisher
2 min hamstring stretch
30 t raise
100 bicycles