171006 – “Amanda”

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