Warmup
1 min jumping jacks
1 min PVC Passover
Empty bar
5 snatch grip press
5 from hip
5 from shin
Load weight as form allows
Metcon
7 rounds of
7 snatches 135/85
14 dips or HR push-ups
1 lap around entire gym (about 150m)
Cooldown
4 x
7 strict pull-ups
30 sec L sit raises