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
200m jog
10 leg swings/leg
5x pushup > down dog
10 hanging shrugs
10 PVC pass thru
With PVC or BB
5 behind neck snatch grip presses
5 snatch grip back rack jerks
5 OHS
5 high hip power snatches
5 hang power snatches
5 power snatches
WOD Prep
10 min to build to WOD weight & movement prep
WOD
With a 26 min cap, complete or get as far as you can:
Rounds 1-3:
5 Pull-ups (Mod: 5 jumping OR strict banded p-ups)
10 Snatch (power or squat) (95/65) (50+ 65/45)
2 min rest
Rounds 4-6:
5 C2B pull-ups (Mod: 8 COB or 10 strict banded p-ups)
8 Snatch (135/85) (50+ 95/55)
2 min rest
Rounds 7-9:
5/4 Muscle-ups or 5 C2B and 5 burpees (both RX) (Mod: 5 COB/jumping p-ups and 5 burpees)
6 Snatch (155/105) (50+ 105/75)
2 min rest
Rounds 9-12:
2/1 Muscle-ups or 3 C2B and 3 burpees (both RX) (Mod: 3 COB/jumping p-ups and 3 burpees)
4 Snatch (185/125) (50+ 125/95)
*Choose BB weights that are challenging but allow you to keep moving…
*Scoring: Time completed or Round plus reps at 26 min
