Start up(18)
foam roll lats and thoracic (upper back) (4)
20 pass through
hip opener (2)

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 snatch(bar)

ot:30(5)
1 sn @90% or heavier than last week

Fitcamp
800m run
40 db pp
30 db ft squat clean
20 db dl
10 db push up/w sa row
800m run

Metcon(15)
amrap 3 snatch 105/75(refer to 8/4) then
21-15-9
pull ups
deadlift 185/125
400m run after each round

Metcon-comp(15)
amrap 3 snatch 135/85(refer to 8/4) then
9-7-5
deadlift 305/215
4 inch deficit hspu
800m run
5-7-9
deadlift 305/215
4 inch deficit hspu

Finisher
2 min hamstring stretch
2 min barbell smash
60 cross crunch