Start up(14)
stretch 5 mins
choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 halo's
5 power snatch w/bar
5 squats w/bar

Metcon/Metcon-comp (19)
The chief "snatch"
Max rounds in 3 minutes of:
135/95 pound snatch, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for 5 rounds.
Score=rounds plus reps
*scale as needed

Finisher
100 flutter kicks
low back smash
hamstring stretch