171103 – WOD

Pre Class Mobility:

3x 10 Band Pull-aparts

Barbell FR

Warm up:

PVC Warm up

Power Snatch Breakdown

Skill/Strength:

5x3 Power Snatch

WOD:

12 Minute AMRAP

Rx:

10 FR DB Lunge

10 DB Snatch (50/35)

10 Burpee Box Jump Overs

Scaled:

10 Lunges

10 DB Snatch (20/12)

10 Burpees Over Box

Mobility:

Ham Pole

Shoulder to Shoulder

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