Phosphogenic
• 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 Review: 3-4 min
Warm-up
1 loop jog
10 leg swings
10 PVC pass thru
5 inchworm to push-ups
On coaches call: (5 reps for all w/PVC)
snatch high pulls
high hip muscle snatch
high hip power snatch
OHS
hang muscle snatch
hang power snatch
hang squat snatch
power snatch
squat snatch
-3 min prep-
SOD
EMOM for 10 min (10 Rounds)
1-2 snatch (from light or empty BB to light medium wt)
*Technique Focus: BB speed, close bar path, elbows high and back, and fast turnover
Then
E90 seconds for 7.5 min (5 rounds)
1 snatch – Building to a challenging single
-1 min return to board-
WOD Review: 2-4 min
-3 min prep-
Partner WOD
Partner Ingrid: 10 Rounds for Time (5/person)
3 Snatches (135/95) (50+ 95/65)
3 Bar-facing burpees over the BB
*Alternating full rounds – Go touch and go as long as possible
