Start up(10)
stretch w/coach
pvc warm up

drop snatch-3x1(7)
high hang snatch-3x2(7)
sq sn 5x1(13)

Metcon
5rft
10 db snatch 45/35
10 box jump overs 24/20

Metcon-comp
5rft
6 snatch 135/95
8 box jumps 30/24
250m row
1 legless rope climb

Finisher
60 rtw
1 min hamstring stretch per
1 min chest opener
2 min lax shoulder smash