OlyNastics OR 22.3 Re-Do
• 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.
Review Warm-up and SOD: 5 min
Warm-up together
(@ 5 min)
30 sec PVC pass thru
30 sec PVC snatch to high pull (shins to high pull)
30 Sec PVC power snatch
30 sec PVC OHS
On coach’s call
BB snatch
-3 min prep-
SOD
With an 8 min running clock:
Build to a challenging and Snatch (Power or Squat)
1 min return to board
WOD Review: 3-4 min
-3 min prep-
WOD
EMOM for 22 min (11 rounds each)
Odd min: 3 Snatch (70% SOD weight)
Even min: 1 Rope climb or 2/1 Muscle-ups (Mix and match is OK) (MOD: attempts, mu transitions/drills, 2 ring dips, bands, etc… If using bands for dips or pull-ups, consider increasing reps)
*Use this day to work on drills and skills for either or both gymnastics movements
