OlyNastics
*The intent of OlyNastics workouts are to combine both the Olympic weightlifting movements (Clean and Snatch) with more traditional gymnastics movements. *
• 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
5 push-up down dog cycles
10 PVC pass thru
10 PVC good morning
5 PVC hang muscle snatch
5 PVC snatch grip behind the neck presses
5 PVC snatch balance
5 BB hang snatch
5 BB power snatch
5 BB squat snatch
On Coach’s call: at least 1 snatch per athletes
“set” > “go” > “recover”
https://www.youtube.com/watch?v=txCe5AFitM4
-3 min prep-
SOD
In 12 minutes:
Build to a challenging single snatch (any start position) (no touch and go reps today)
*Get your phones out and record your attempts
*For those newer to the skill, stay with singles and keep the BB lite
2 min to adjust BB weight & return to board
WOD Review: 4 min
-3 min prep-
WOD
For time:
21 Power snatch (95/65) (50+ 65/45)
21 BB lateral hop-overs (over & back =1)
21 V-ups
15 Power snatch
15 BB lateral hop-overs
15 V-ups
9 Power snatch
9 BB hop overs
9 V-ups
