Glycolytic (2-5 min bursts)
· 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 prior to review: 3 min
SOD/WOD Review: 5-7 min
Keep stretching during review
SOD prep
All together
20 sec BB front rack stretch
5 BB pausing front squats
5 strict OHP
5 push press
5 jerks
-4 min prep-
SOD
In 10 minutes, build to a challenging complex of:
1 Clean > 2 Front squats > 1 S2OH (Push press, Push jerk, or Split jerk)
-3 min prep-
WOD
For time:
21-15-9 of:
Hang power clean (75/55) (50+ 55/35)
BB lateral hop overs (O & B = 1)
-3 min rest-
15-9 -6
Hang squat cleans
Burpees
-3 min rest-
9-6-3
Hang squat clean thrusters
Burpees over bar
*Bar should stay same weight across all WODS
