Start up(14)
stretch 4 mins

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

2rds(8)
10 plyo jump
8 cleans
6 jing jang
4 squats
2 db snatch

Metcon/*Metcon-comp(20)
40 db snatch 45/30
400m run
40 step ups/*box jumps 24/20
400m run
40 cleans 95/65-*115/80
400m run
40 wallballs 16/12-*20/14
400m run

12 mins to work on
hi hang + hang squat snatch complex. Keep weight light. Form first.

Finisher
2 min hamstring stretch
30 w raise
30 cuff iso
100 slow bikes