OlyNastics
*The intent of OlyNastics workouts are to combine the Olympic weightlifting movements (Clean and Snatch) with more traditional gymnastics movements. *
• Utilize ZenPlanner to sign up for classes.
• Continue to wipe down all equipment touched.
• Please continue to bring your own water.
Review Warm-up and SOD: 5 min
Warm-up together
200m jog
3x push-up > down dog > Spiderman
5 hanging shrugs w/ pause
10 PVC pass thru > good mornings
5 PVC snatch high pull
5 PVC muscle snatch
5 PVC snatch balance
5 PVC OHS
5 PVC or BB squat snatch
-3 min prep-
SOD
In 12 minutes, build to a challenging set of 3^ OHS
OR
4-5 sets of 10 Band / PVC / Empty BB OHS (Focusing on technique, positioning & depth)
2 min BB transition & return to board
WOD Review: 5 min
-5 min prep-
WOD
For time:
5-4-3-2-1 of:
· Muscle-ups or Burpee into kipping or strict chest to bar pull-up (Both RX) (Mod: jumping M-ups or Burpee > jumping pull-up)
· Squat snatch (155/105) (50+ Squat, Split or Power snatch (105/70)
