Start up
stretch 4 mins

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

3rds(8)
8 plyo
8 good mornings
8 walkouts

Metcon/*Rx(16)
Amrap 16
5 snatch 75/55-*105/75
7 burpees
100m run

@22:00
5x1 snatch....form first. Work up to a moderate weight with good form(15)

@38:00
Row benchmark-max cals in 2 minutes.

@42:00
Finisher
30 t raise
1 min s/a para stretch
low back smash
60 knee tap crunch
2 min hamstring stretch