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