WOD 12/6/17

PreClass Work:
Foam Roll - Calves, Quads, Upper Back, Lats
Stretch - Knee-to-Wall, Couch, Worlds Greatest
WarmUp4 w/Snatch Grip

3 Rounds w/Empty Bar:
Burgener WarmUp

A) Hang Squat Snatch + Squat Snatch,
build to tough complex in 12 min

B) 1 Squat Snatch,
every :45 @75-90% of A for 15 reps

**2 sec pause in catch

C) CF OPEN WOD 12.2
10min AMRAP
30 Snatches @75/45/35
30 Snatches @135/75/55
30 Snatches @165/100/75
AMRAP Snatches @210/120/90

*G2OH is a perfectly acceptable scale for all Snatch work

G.O.A.T. Work
1) Thumbs Up Reverse
Fly’s
3 x 15

:30 Rest

2) Half-Kneeling Single-Arm Dumbbell Press
3 x 10-12/arm
:30 rest