OlyNastics
· When going indoors, you must wear face-covering into the building & gym
· Starting July 6th for Salem, M-W-F classes will be held indoors AND T/TH – outdoors. This may be altered due to weather.
· Please refer to ZenPlanner for Zoom and Face to face class times
· You must reserve your spot for face-to-face class times (9 person limits)
· If you still have borrowed equipment and you are planning to do face-to-face workouts, please return the equipment to the gym.
· Please be sure to bring your own water.
WOD Review then warm-up all together:
Warm-up
100m jog
10 PVC pass-thru
5 TVWQ raises
3 push-up to down dog
20 sec Spiderman/side
5 grinding air squats
5 air squats
SOD
EMOM x 6 min snatch technique (PVC or empty BB)
high hip-high pull
high hip muscle snatch
hang power snatch
power snatch w/ OHS
squat snatch
WOD
5 Rounds:
5 Burpees over BB
10 BB Power snatches (75/55) (50+ 55/35)
15 BB squats (front or back rack)
ZOOM WOD
5 Rounds:
5 Burpees over DB/KB
8/arm DB power snatch
15 weighted squats
