Start up(16)
stretch 8 mins
foam roll quads, calf, achilles (4)
front rack stretch(2)
shoulder distraction (2)

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

3rds(8)
8-12 rkbs
8-12 db pp
8 back extension

work up to hvy snatch(7)

ot:30(5)
1 snatch @95% of 1rm/heavier than last week

Fitcamp
5rds
15 wallballs
30 mountain climbers
15 burpees
30 db pp

Metcon(15)
120 single unders/40 du's
30 med ball sit up 20/14
20 snatch 95/65
90 single unders/30 du's
20 med ball sit up 20/14
10 snatch 95/65
60 single unders/20 du's
10 med ball sit up 20/14
5 snatch 95/65
800m run

Metcon-comp (15)
40 double unders*
30 ghdsu
20 snatch 105/75
30 double unders*
20 ghdsu
10 snatch 105/75
20 double unders*
10 ghdsu
5 snatch 105/75
800m run
double unders must be unbroken or you start over on that set

Finisher
30 scap push ups
60 rtw
2 min couch stretch