Start up(14)
stretch 4 mins

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

3rds(8)
10 plyo jump
8 deadlift(bar)
6 toe to bar/knee to elbow
4 snatches

Metcon/Metcon-comp(15)
Snatch
Start with 40% of your one rep max. Add ten pounds every minute until failure. The workout is complete when you fail the lift.

*If your snatch max is higher than 155, then climb by 10# otm, if not climb by 5# otm.

Metcon(burner)
2rds(7)
10 snatches 95/65
30 double unders x3 singles

Metcon-comp(burner)
2rds(7)
15 snatches 115/75
50 double unders

Finisher
2 min hamstring stretch per
25 band pull aparts
60 rtw