Start up(14)
stretch 4 mins

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

2rds(8)
10 plyo
8 good mornings
6 hang snatch
4 pull ups

Metcon/Metcon-comp(21)
min 1- 8 snatch 75/55-*105/75
min 2- 8 pull-ups/*4 muscle ups
min 3- 200m run

snatch skill(10) on the 2:00(suggestion)
5x2 high hang snatch w/2 sec hold in catch

Finisher
2 min hamstring stretch
30 t raise
60 knee tap crunch