231116

Good evening Root Down…

Great work today! If you can, try to get to class on time so you don’t miss the warm-up. I understand there are some exceptions.

231116

Warmup

- PVC Pass through

- PVC Burgener Warmup

- 10 Empty Barbell Snatches

- 10 Empty Barbell Overhead Squats

Strength

Overhead Squat

3-3-3-3-3

MetCon

For Time

21-15-9

- Power Snatch (95/75)*

- Over the Bar Burpees

*Every 3 Power Snatches in each round, perform 1 overhead squat.

Score will be heaviest overhead squat and total time in MetCon. See you tomorrow. DOWORK!

Mobility

- Thoracic Roll (1:30)

- over the roller thoracic stretch (1:00)

- Wrist rotations (20 Both Directions)

- Lunge Stretch (1:00/side)