Start up(10)
active
pvc work

high hang snatch 3x2 (6)
power snatch 3x1 (6)
squat sn-work up(10)

Fit Camp
400m run
40 rev burpee
30 walkouts
20 step ups
10 manmakers
400m run

Metcon
15-15-15
hang snatch 75/55
box jump/step ups 24/20
400m run after each round

Metcon-comp
3rds
3 snatch 145/105
6 ring muscle ups
12 box jump overs 24/20
500m row

Finisher
50 bfsu
1 min shoulder distraction
1 min hip opener