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
4 min > ascending reps
10 jump ropes > 1 straight leg inchworm walk-out w/ push-up
15 jumps > 2 inchworm walkouts w/ 2 push-ups
20 & 3 etc…
-3 min prep-
SOD
E2MOM for 10 min (5 rounds)
5/5/3/3/3^ Bench press
-3 min strip bar and return to board-
WOD Review: 4 min
-3 min prep-
WOD
12-9-6-3 of each for time:
Snatch (135/85) (50+ 85/50)
Deficit HSPU (45/25’s) (50+ Floor level) (Mod: Pads or DB Push press)
