warmup
1 min pvc passovers
1 min partner dead hang
with pvc go over hang power snatch
5 from hip
5 from on top of knee to hip
empty bar
5 reps of hang power snatch
*reminder hang position is anywhere above the knee
load weight
metcon
hang power snatch/ bar facing burpees 75-95/55-65
bar facing burpees
21-18-15-12-9-6-3
cooldown
any work missed from the week or
3x
15 ghd situps/ turn then 15 back extensions in 1 continuous set