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
2 min bike/row
10 PVC pass thru > ATW > Good morn
30 sec standing PVC lat/shoulder str
5 PVC snatch pulls
5 PVC muscle snatch
5 PVC power snatch
5 PVC OHS
5 PVC squat snatch
5 BB snatch (P or S)
-3 min prep-
SOD
In 8 minutes complete sets of 1-1-1 snatch (not touch and go)
Build to @10% heavier than heaviest WOD weight
-2 min BB prep & return to board-
WOD Review: 4 min
-3 min prep-
WOD
For total time:
3 Rounds of:
7 Snatches (135/85) (50+ 75/45)
7 PVC lateral or forward facing jump-overs (24/20) (50+ 20/16) (Mod: reduce height of jump or PVC step-overs)
https://www.youtube.com/watch?v=gR-CFhYujFg
3 Rounds of:
5 Snatches (155/95) (50+ 95/55)
5 PVC jump-overs (30/24) (50+ 24/20)
3 Rounds of:
3 Snatches (175/105) (50+ 105/65)
3 PVC jump-overs (34/28) (50+ 28/24)
*use 1 BB
*use 10-15# plate to hold/trap PVC onto box
