Start up(16)
stretch 3 mins
roll low back, glutes, lats, back(5)

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

2rds(6)
10 plyo jump
8 deadlift(bar)
6 toe to bar/knee to elbow
4 squat snatch(bar)

ot:30(4)
2 hang squat snatch(light)

work up to hvy squat snatch(10)

Fitcamp
shuttle runs(cardio)
3rds
15 jump pull ups
20 hrpu
25 medball clean wallball

Metcon(13)
4rds
4 chest to bar
7 snatch 95/65
10 oh squat 95/65

Metcon-comp(13)
4rds
4 bmu
7 snatch 115/75
10 oh squat 115/75

Finisher
25 scap push ups
2 min hamstring stretch
2 min plank