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
60 sec bike
10 PVC pass thru
5 PVC snatch high pulls
5 PVC muscle snatch
10 sec HS hold
20 sec squat grind
5 BB back squats
5 BB power snatch
5 BB OHS
5 BB squat snatch
-3 min prep-
SOD
In 12 minutes, build to a challenging set of 3 BB back squats
1 min return to board
WOD Review: 4 min
-3 min prep-
WOD
5 Rounds for time of: (18 min CAP)
The following is one round:
1 HSPU (Mods: mats, pike, DB PP)
1 Squat snatch (135/95) (50+ 95/65)
2 HSPU
2 Squat snatch
3 HSPU
3 Squat snatch
600m Bike (Alts, also RX: Row 250m or Run 200m)
(Modify the wt & movement as needed)
