Glycolytic
• You must wear face covering when not able to maintain 14 feet of distance & 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.
SOD/WOD Review: 5-7 min
Keep stretching during review
SOD/WOD Prep
Done together
60 sec bike
leg swings
thumb down lat str
30 sec Spiderman/leg
3 push-up to down dog cycles
30 jump ropes
5 BB deadlifts
BB front rack stretch
5 BB hang power cleans
-6 min to build to challenging weight-
SOD
EMOM for 5 min (hold same wt across all 5 min)
3 Halting clean deadlifts (2 sec pause finishing w/shoulders in front of bar & soft knees) (https://www.catalystathletics.com/…/Halting-Clean…/)
-5 min prep-
WOD
(25 min total)
5 min AMRAP:
1000/800m Bike Buy-in, Into Max Rounds:
30 Dubs (mods: 45 singles)
5 Power cleans (185/135) (50+ 135/95)
-Rest 5:00-
5 min AMRAP:
1000/800m Bike Buy-in Into Max Rounds:
30 Dubs
10 Power cleans (135/95) (50+ 95/65)
-Rest 5:00-
5 Min AMRAP:
1000/800m Bike Buy-in Into Max Rounds:
30 Dubs (mods: 45 singles)
15 Power cleans (95/65) (50+ 65/45)
