Glycolytic
• 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
30 sec jumping jacks
30 sec push-up down dog
30 sec step to Spiderman
30 sec PVC pass thru
5 PVC clean high pulls
5 PVC power cleans
On coach’s call
BB power clean
-3 min prep-
SOD
EMOM for 8 min
1-3^ Power cleans (beginning with an empty BB)
Ascend as you see fit
2 min adjust BB weight & return to board
WOD Review: 4 min
-3 min prep-
WOD
EMOM for 4 min x 4 Rounds (22 min total)
5 Power cleans (135/95) (50+ 95/65)
10 WB (20/14) (50+ 14/10) (10/9’)
After each 4 min EMOM, rest 2:00
16 cycles total
*If you are not able to complete all 10 WB, reduce the reps. If holding more than 20 seconds rest, increase to 12-15 WB.
*The goal is to go unbroken as long as possible on both skills
