Start up 4/14/16
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

Fitcamp
Dice

hi hang snatch 3x1(5)
hang snatch 3x1(6)
work up to heavy snatch(8)

Metcon(19)
Otm 11
3 snatch @75% of your one rep max. Increase load throughout if form allows.

then
tabata(8)
double unders/single
abmat sit ups

Metcon-comp(19)
Otm 11
3 snatch @75% of your one rep max. Increase load throughout if form allows.

then
tabata(8)
row(cals)

Finisher
100 temp tantrum
25 good mornings
1 min samson stretch per