Start up(14)
roll back(4)
hamstring stretch (2)
20 pvc squat snatch

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

Snatch (16)
hang squat snatch 3x2 w/2 sec pause squat(4)
power snatch 3x2 w/2 sec pause catch (4)
snatch-work up to heavy(8)

Fitcamp
amrap 15
10 lunge
10 rope slam
10 cal row
10 strict press

Metcon(10)
3rds
20 db snatch 45/30
40 double unders/120 singles
10 hspu/mod as needed

Metcon-comp(10)
3rds
12 db snatch 60/45
50 double unders
12 deficit hspu

Finisher
Roll low back and hams(5)
shoulder distraction (4)
100 flutter kicks