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Thursday, December 31, 2020

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OlyNastics

New Year’s Eve (regular AM schedule with Noon (12pm) last class of the day)

· You must wear face-covering at all times & and sanitize hands upon entry.

· Please refer to ZenPlanner to sign up for Face to face class times

· Please be sure to bring your own water.

· Please bring an extra clean and dry pair of shoes with you.

Equipment set-up: 3 min

SOD/WOD Review: 5-7 min

Keep stretching during review

SOD/WOD prep

Done together – each on coaches cue

10 PVC pass-thru

5 snatch high pull

5 PVC power snatch

5 BB high hip power snatch

5 BB power snatch

5 BB strict OHP

5 push jerks

-4 min prep-

SOD 1

EMOM for 4 min

1-3^ snatch

-2 min prep-

SOD 2

EMOM for 4

1-3^ clean and jerk

-4 min prep-

WOD

For Time:

300m Row

20 Power snatch (95/65) (50+ 65/45)

300m Row

15 Squat snatch (135/85) (50+ 85/55)

300m Row

10 Power clean and jerks (155/105) (50+ 105/70)

300m Row

5 Squat clean and jerks (185/125) (50+ 125/95)

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