(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
3x: push-up > dog
:20 pigeon & Spiderman
5 PVC clean grip vertical jumps
5 PVC clean pulls
5 PVC muscle cleans
5 PVC power cleans
5 BB front squats
3 min prep
SOD: EMOM for 5 min: (hold very light wt across)
Clean grip vertical jump > clean high pull > muscle clean > power clean > front squat
EMOM for 5 min: Light to med wt (ascend as you’d like)
High hip clean > hang squat clean > clean (P or S)
2 min clean-up & return to board
WOD Review: 4 min
3 min prep:
WOD: 3 Rounds for time of:
60 Dubs
40 Abmat Sit-ups
20 Abmat Push-ups (chest to mat)
10 Squat cleans (135/95) (50+ 95/65)
5 Jerks
