Phosphogenic (Thursday Night Lights reminder in MHD 7-9pm)**
• 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.
SOD/WOD Review: 5-7 min
SOD/WOD Prep
Done together
2 loop jog
10 PVC pass thru
10 leg swings
thumb down lat str
5 PVC high pulls
5 PVC pausing power snatches (at knee)
5 PVC power snatches
5 PVC OHS
BB front rack str
5 BB hip cleans
5 BB power cleans
SOD Prep
5 min to build to first weight
SOD 1
EMOM for 5 min (hold same wt across)
2 Pausing power or squat snatches (pause below knees…. go) (50-60% 1RM) (https://www.youtube.com/watch?v=IThtkoY30F0)
SOD 2
EMOM for 5 min (hold same wt across)
1-2 Power or Squat snatches (70-80% 1RM)
SOD 3
EMOM for 5 min (hold same wt across)
2 High hip cleans (power or squat) (50-60%)
SOD 4
EMOM for 5 min (hold same wt across)
1-2 Cleans (p or s) (70-80%)
*1 min rest & wt change between each SOD
*SOD Goal: Really focus on positioning, timing and technique
-4 min WOD set up-
WOD
For time: Partner “Ingrid”
10 Rounds for Time: (5 rounds/person)
3 Power snatches (135/95) (50+ 95/65)
3 Burpees over the Bar
*Alternating Rounds: P1 does a round of 3 & 3, then P2 does 3 & 3…
