Glycolytic
HSPU Clinic @ 6:30 PM
• 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
2 loop jog
30 jump ropes
60 sec bottom of deep squat (rig assisted)
3-way banded stretch
banded front rack stretch
BB front rack str
5 BB front squats
5 BB hang power cleans
5 BB power cleans
5 BB hang squat cleans
5 BB squat cleans
-4 min prep-
SOD
11 min running clock
EMOM for 5 min
1-3^ Front squats (building to about 80-85% / 7-8 RPE)
-1 min transition-
EMOM for 5 min
1-2^ cleans (building up to set 1 WOD wt.)
-3 min prep-
WOD
With a Running Clock:
0-4 min: Build to a heavy 1-rep-max Clean (power or squat)
4-6 min: Rest
6-10 min: Max bar muscle-ups or Chest to Bar Pull-ups (Mod: Burpee to jumping chest to bar or COB)
10-12 min: Rest
12-20 min: AMRAP of:
30 Dubs (45 singles)
10 Push press (115/75) (50+ 85/55)
1 Loop jog
*Score: Clean wt / Reps of skill / Rounds plus reps for WOD
