Start up(14)
stretch 4 mins

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

3rds(8)
8-12 dips
8-12 kbs
12 du's or attempts

3x2 hang snatch pause-tng(6)
work up to heavy snatch(8)

Fitcamp
10-1 digression
jump pull ups
ground to overhead
jing jangs
hrpu

Metcon (16)
otm 10
4 snatch @70% of your one rep max. Increase load throughout if form allows.
then
amrap 6
6 hrpu
6 kbs 53/35
score equals amrap reps

Metcon-comp (16)
otm 10
4 snatch @70% of your one rep max. Increase load throughout if form allows.
then
amrap 6
6 kbs 70/53
12 double unders
score equals amrap reps

Finisher
50 hip raise
30 cuff iso
2 min hip opener per