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
2 min bike/row
10 PVC pass thru > ATW > Good morn
30 sec standing PVC lat/shoulder str
5 PVC snatch grip vertical jumps
5 PVC snatch pulls
5 PVC muscle snatch
5 PVC power snatch
5 PVC OHS
5 PVC squat snatch
5 BB snatch (P or S)
-3 min prep-
SOD
In 12 minutes, sets of 3-5^ Snatch
-2 min return to board-
WOD Review: 4 min
-3 min prep-
WOD
“Amanda” 9-7-5 Reps for time of:
Muscle-ups (Bar or Ring) (Mod: 9/7/5 ring row & 9/7/5 ring or bench dips)
Squat snatches (135/95) (50+ 95/65)
