Metabolic Conditioning
• Please wear your mask.
• Utilize ZenPlanner to sign up for classes.
• Continue to sanitize hands upon entry and wipe down all equipment touched.
• Please continue to bring your own water.
SOD/WOD Review: 5-7 min
Keep stretching during review
SOD/WOD Prep
Done together
60 sec row
Accumulate 60 seconds in bottom of deep squat (rig assisted)
10 PVC pass thru
5 PVC high hip snatch high pull
5 PVC hang snatch high pulls
5 PVC snatch high pulls
5 PVC hang power snatch
5 PVC power snatch
5 PVC OHS
5 PVC squat snatch
-4 min prep-
SOD
18 min rolling clock
EMOM for 4 min (0-4 min)
1-2 Light power snatch (focus on BB speed, bar path, and positioning)
EMOM for 4 min (4-8 min)
1-2^ Light to Medium Squat, Split snatch, or Power snatch
E2MOM for 10 min (8-18 min)
1-2^ Build to heavy snatch
-4 min prep-
WOD
For Time:
20 Pulls on the Rower
15 WB (20/14) (50+ 14/10) (10/9’)
-
Row until you accumulate
2000/1700m (50+ 1800/1400)
