171023 – “Burping Isabelle”

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