warmup
1 min jumping jacks
empty bar
1 min overhead hold in snatch grip (bar at hip)
go over hang power snatch
5 reps at hip
5 reps at top of knee
-set weight for workout
metcon
3x interval of:
50 double unders or 100 singles
40 sit-ups or 20 ghd situps
3 laps around gym
20 hang snatch or kb swings @ 95/55-65 or 135/85
*if you choose kb choose a heavier weight than you normally use
10 heavy med ball over, tire flips, or 20 ball slams
-rest about 3-4 min between intervals
cooldown
10-8-6-4-2
strict pullups
strict hspus