OlyNastics
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• 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 jog
15 PVC pass thru
10 PVC snatch high pulls (shins to sternum)
10 PVC power snatch
30 sec down dog
On coach’s call (at least 1 per athlete)
“Snatch (Set (shins) > go (snatch) > Recover (BB to hips)”
-3 min prep-
SOD
EMOM for 10 min
1-3 Snatch (All Singles)
*Focus: Technique first… Then weight
-1 min return to board-
WOD Review: 3 min
-3 min prep-
WOD
9-6-3 reps for time of:
Snatches (165/105) (50+ 105/65)
Burpee box jump-overs (30/24) (50+ 24/20)
*This should be heavy but not so heavy you fail a lift repeatedly