Monday, April 11, 2022

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

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Salem, MA 01970-5308

(978) 678-8221

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