Start up(14)
stretch 4 mins

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

3rds(8)
10 halo's
5 power snatch
5 squat snatch

Metcon/Metcon-comp(12)
400m run
50 db snatch 30/20-*50/35
50 step ups/box jumps 24/20
400m run

3x2(8)
hang snatch + squat snatch
keep load light and practice form

Finisher
2 min hamstring stretch
30 band pull aparts
60 rtw