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Monday, January 10, 2022

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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.

SOD Review: 3-4 min

Warm-up

3x

1 loop

3 inchworm walkouts w/ push-up

5 PVC good mornings

5 sec ring support hold

Then all together: PVC or BB clean and jerks on coach’s cue

“Shins > Clean > Jerk > Recover”

-3 min prep-

SOD

E2MOM for 10 min (5 Rounds)

1, 1, 1^ Clean & Jerk (3 singles – no touch and go)

-1 min return to board-

WOD Review: 2-3 min

-3 min Prep-

WOD

For time:

21-15-9 reps of: Deadlifts (225/155) (50+ 155/105)

15-12-9 reps of: Ring dips (Mod: Bands or narrow grip push-ups: https://www.youtube.com/watch?v=QB1WTanJ2ns)

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