Warm up(0:00-10:00)
5 shuttle runs then
:30 sec lateral hops over barbell 
:30 sec knuckle drags
:20 sec lateral hops
:20 sec knuckle drags
:10 sec lateral hops 
:10 sec knuckle drags
5 shuttle runs followed by…

"Barbell warm up"
5 good mornings
5 back squats
5 elbow rotations
5 strict press
5 straight leg deadlifts
5 front squats

Mobility(10:00-15:00)
wrist stretch 1:00 min
elevated child's pose 1:00 min
10 warrior squats per side

Skill/Teach(15:00-35:00)
Snatch prep w/pvc
"Burgner warm up"
down up
high wide
muscle snatch
snatch land 2,4,6
snatch drop

Burpee prep:
4 Active Spidermans (2/leg) 
4 Push-ups 
4 Frog Jumps
2 Burpees 
2 Burpees over bar

Run through(35:00-40:00)
5 shuttle runs
3 snatch(squat or power)
3 lateral burpees

Weightlifting (15)
Snatch
3-Position squat snatch or power
Build to Heavy(heavy is a load that you can hit consistently with good form-not a PR)

Metcon(15)
“Sunny Side”

AMRAP 5
Buy In: 30 x 10 Meter Shuttle Sprints

AMRAP in time remaining:
3 Squat Snatches (115/80)
6 Lateral Barbell Burpees

rest 5 Minutes

AMRAP 5
Buy In: 30 x 10 Meter Shuttle Sprints

AMRAP in time remaining:
3 Squat Snatches (115/80)
6 Lateral Barbell Burpees

Opt(12)
100 double unders or du goat
800m run
Tabata row for cals
5x5 hip extension

Finisher
30 w raise
:30 sec chest opener per
100 flutter kicks then :30 sec 6 inch hold
1:00 min hamstring stretch per