Glycolytic
• 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.
Warm-up & SOD Review: 3-4 min
Warm-up together
2x:
1 loop jog
3 inchworm walkouts w/pushup
4 steps to Spiderman /leg
30 sec down dog str
-2 min prep-
SOD
EMOM for 10 min (5 rounds)
Odd min: 15 Pronated, straight-arm band pull-a-parts
Even min: 3 Hang cleans > 3 FS > 3 S2OH (Empty BB or very light) (Technique focus)
1 min return to the board
WOD Review: 3-4 min
-3 min prep-
WOD
For total time:
2 Rounds:
9 Hang cleans (155/105) (50+ 105/70)
9 Front squats
9 Shoulders to overhead
2 min rest
2 Rounds:
6 Hang cleans (185/125) (50+ 125/80)
6 Front squats
6 Shoulders to overhead
3 min rest
2 Rounds:
3 Hang cleans (205/135) (50+ 135/90)
3 Front squats
3 Shoulders to overhead
