Start up
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

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

Fitcamp
800m run
100 mclimbers
80 sit ups
60 step ups
40 db pp
20 inverted burpees
400m farmers carry

Metcon(16)
Otm 11
4 snatch @70% of your one rep max. Increase load throughout if form allows.

then
amrap 5
6 box jumps/step ups 24/20
6 s/a db snatch 45/30

Metcon-comp(16)
4 snatch @70% of your one rep max. Increase load throughout if form allows.

then
amrap 5
6 box jump overs 30/24
6 s/a db snatch 60/45

Finisher
100 double crunch
1 min s/a para stretch per
1 min samson stretch per