Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
10 plyo
8 dl
6 snatch
‎4 bk ext

bench press(15)
3x6

Metcon/*Rx(10)
amrap 10
3 snatch 75/55-*95/65
15 plate jumps /*du's

rest 3 mins then
work up to hvy snatch in 8 mins

Finisher
80 cross crunch
30 cuff iso per
1 min sh distraction
2 min bf stretch