Start up(18)
foam roll lats and thoracic (upper back) (4)
20 pass through
hamstring stretch (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)

below the knee hang snatch(7)
work up to hvy

ot:30(5)
1 snatch @95%/hvy

Fitcamp
5rds-1 min per
jump rope
jingle jangs
high knees
rest 1 min after each round

Metcon(18)
otm
1-4 snatch 105/75
2-8 hspu-modify as needed
3-25 double unders/60 singles

Metcon-comp(18)
otm
1-4 snatch 145/95
2-10 hspu(kipping-work cycle time)
3-40 double unders

Finisher
30 w raise
2 min samson per
60 knee tap crunch