Start up(14)
stretch/roll 6 mins-hotspots

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

3rds(8)
10 pass through
10 pvc snatch
5 handstands or kick up att

Metcon(13)
22-16-10
alt db snatch 45/30
goblet squat 45/30

Metcon-comp(13)
22-16-10
power snatch 95/65
oh squat 95/65

afterburner
500m row x2

3x2 jerk(6)
3x2 snatch(6)

Finisher
2 min hip opener
100 crunches