Start up(14)
stretch 4 mins

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

3rds(8)
8 walkouts
8 pvc sn bal
8 bfsu

hang power + hang squat snatch(8)
work up to moderate to heavy. Keep the form on point!!!

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

Fitcamp
500m row
50 rope slams
400m run
40 med ball clean over shoulder
300 jump rope
30 sdhp
200 high knees
20 mb sit up

Metcon(15)
3rds
15 sdhp 95/65
90 single unders
400m run

Metcon-comp(15)
3rds
15 sdhp 115/80
45 double unders
400m run

Finisher
30 w raise
30 scap push ups
2 min 6 inch hold