warmup

1 min jumping jacks

1 min PVC Passover

Empty bar go over power snatch

5 reps from hip #1

5 reps from below the knee #2

5 reps from shin #3

-Load weight as form allows and set ball

Gym and comp. metcon#2

7 rds of:

7 shoulder to overhead 95/65

7 power snatches

14 wall ball shots 20/14

Cooldown

4x

20 ghd situps

30 supermans

1 min. side/side plank hold