OlyNastics
• 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
100m Jog or 2 loops (Salem)
10 leg swings
30 sec down dog str
30 sec pigeon st/leg
15 PVC pass thru
10 PVC good mornings
10 PVC deadlifts
10 sec handstand wall hold (Mod: wall-walkup hold)
On coaches call:
BB deadlifts with light weight on the bar
“Set” (bar at shins) > “Go” (up and down)
-3 min prep-
SOD
E2MOM for 12 min (6 rounds)
5/5/3/3/3/1^ Deadlifts
-3 min strip bar and return to board-
WOD Review: 4 min
-3 min prep-
WOD
12-9-6-3
Snatch (135/85) (50+ 85/50)
Deficit HSPU (45/25’s) (50+ Floor level) (Mod: Pads or DB Push press)
