171006 – “Amanda”

October 5, 2017

Pre-class Mobility:

2 min each Pec ART

2 minute Thoracic FR

2 min Barbell FR


Warm up:

PVC Game/Warm up

Snatch Breakdown

 

Skill/Strength:

6x3 Pause O/H Squats

 

WOD:

For time

Rx:

9, 7, 5 reps of

Muscle-ups

Squat Snatches (135/95)

Scaled:

12, 9, 6 reps of

Burpee Chest to Ring Pull-ups

Front Squats (60%)

 

Mobility:

Pat Pole

Pec Pole

Couch

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