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Thursday, February 4, 2021

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OlyNastics

· You must wear face covering at all times & and sanitize hands upon entry.

· Please refer to Zen Planner 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 indoor loops

5 BB OHP

5 BB jerks

5 BB front squats

5 BB power clean and jerks

5 BB squat clean and jerks

-4 min prep-

SOD 1

EMOM x 3 min

5 Strict OHP (optional ^ wt)

-1 min rest & prep-

SOD 2

EMOM x 3 min

3-4 Push Press (same weight across all sets)

-1 min rest & prep-

SOD 3

EMOM x 3 min

1-2 Push or Split Jerk (same weight)

-2 min rest & prep-

SOD 4

EMOM x 4 min

1-2^ Power clean and jerks

-2 min rest & prep-

SOD 5

EMOM x 4 min

1-2^ Power clean and jerks

*23 min total

-4 min rest & prep-

WOD

5 min AMRAP of:

2 Toes to Bar (95/65) (50+ 65/35)

2 Clean and Jerks (135/95) (50+ 95/65)

*Ascend by 2 each round

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