170609 – "Thumper"

 


Warm up:
4x :30/:30 Jumping Squats
3x 3 Muscle Snatch, 3 OHS, 3 Snatch Balances


Skill/Strength:
8x1 3 Postion Snatch


WOD:

20 Min AMRAP
Rx:
15 Burpees
15 KB Swings (53/35)
15 Thrusters (95/65)
Scaled:
15 Burpees
15 KB Swings (35/18)
15 Thrusters (40%)


Mobility:
Quad Pin and Stretch
Spine Roll

 

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