OlyNastics
*The intent of OlyNastics workouts are to combine 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
With a 5 min running clock, complete: 5,4,3,2,1 of each (easy pace)
Ukrainian KBS (light wt)
Push-ups
BB deads
BB strict OHP
From 5 min on
On Coach’s call and critique
BB Clean and jerk (observing minimum 1/athlete)
“Set > Clean > Jerk > Recover”
-3 min prep-
SOD
With a 12-minute running clock, build to a challenging complex:
3 Cleans > 2 Front squats > 1 S2OH
2 min adjust BB weight & return to board
WOD Review: 4 min
-5 min prep-
WOD
¾ “Lyla” 7, 6, 5, 4…1 of: (28 reps of each)
Muscle-ups and ¾ Body weight clean & jerks
*Muscle-up Mods: Jumping or banded m-ups, OR 1 Burpee then 1 Pull-up = 1 M-up
*Reduce weight on BB as needed
