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