171023 – “Burping Isabelle”

October 23, 2017

Pre Class Mobility:

Barbell Foam Roller

Banded Samson

 

Warm up:

4 Rounds of

:30 Double-unders

:30 Down-ups

PVC Warm up

Power Snatch Breakdown

 

Skill/Strength:

5x3 Hang Power Snatch

 

WOD:

3 Rounds for time

Rx:

5 Power Snatch (155/105)

5 Burpee Over Bar

Scaled:

5 Power Snatch (70%)

5 Burpee Over Bar

 

Cash-out:

Thunderstruck 

 

Mobility:

Rear Delt LAX

Glute LAX agains Wall

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