Phosphogenic
• 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: 3 min
SOD/WOD Review: 5-7 min
Keep stretching during review
SOD/WOD Prep
Done together
2 loop indoor jog
10 leg swings/leg
Thumb down lat stretch
10 PVC straight leg deads
10 BB deads
5 BB power cleans into a front squat
5 BB squat cleans
-4 min set-up-
SOD 1
EMOM for 10 min (10 rounds total)
3^ Deadlifts (ascend in weight as you see fit)
-3 min rest & prep-
SOD 2
EMOM for 10 min (10 rounds total)
1-2^ Cleans
*Once you get to a weight you can’t power clean, transition to a squat clean. If you can power clean more than you can squat clean, begin with the squat clean and transition to the power clean.
-5 min rest & prep-
WOD
4 min AMRAP
7 SDHP (75/55) (50+ 55/35)
5 T2B
