OlyNastics
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SOD/WOD Review: 5-7 min
Keep stretching during review
SOD/WOD Prep
Done together
2x:
1 loop jog
1 inchworm > push-up > down dog > Spiderman
5 x 5 sec hold tubing external rotations
Banded front rack stretch (under foot)
5 BB OHP
5 BB push press
5 BB push or split jerks
-4 min prep-
SOD
With a 10 minute running clock (all from the rack)
EMOM for 5 min
Build to a medium 2 rep jerk weight
Directly into…
EMOM for 5 min
Build to 3rd or 4th round single rep jerk weight
-4 min prep-
WOD
For time: (20-minute Cap)
40-30-20-10 Plate Sit-ups (25/15)
4-3-2-1^ Jerks from the rack (155/185/205/225) (W & 50+ M 105/125/140/155) (50+ W 70/80/95/105)
Once that’s complete right into…
30 Deadlifts at your final BB weight
*Score: Time and final weight the bar
