OlyNastics
• 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:
60 sec bike
10 PVC pass thru
30 sec standing PVC child’s pose
30 sec standing skin the cat
On coach’s call:
BB power snatch (set > snatch > recovery)
Website and Coaches review only: For the recovery portion – avoid the thigh touch/graze on the way down and go from overhead directly to the shin set-up position.
3 min prep
SOD
EMOM for 10 min
Odd min: 4 touch and go light power snatches (https://www.youtube.com/watch?v=sO7OpMRDl-A)
Even min: Handstand hold (kick or walk up) (5-20 seconds)
1 min return to board
WOD Review: 3-4 min
-3 min prep-
WOD
AMRAP 18 of:
24/20 cal Bike (50+ 20/16)
12 Power Snatches (75/55) (50+ 55/35)
2 loop Run
2 Muscle-ups or 4 Chest to bar pull-up (Both RX) (Mods: COB, ½ PU, Bands)
