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Tuesday, February 21, 2023

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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 row/bike

10 PVC PT > ATW > GM

:20 PVC lat/shoulder str

3x: push-up > dog

:20 Spiderman & pigeon

5 hanging shrugs w/pause

:20 rig squat grind

:20 BB or band front rack str

5 BB front squats

5 BB cleans

5 BB squat cleans

-3 min prep-

SOD

In 10 min, build to a challenging complex of:

Power clean > Front squat > Squat clean

-2 min return to board-

WOD Review: 4 min

-3 min prep-

WOD

For time:

10-9-8…1

Squat cleans (115/85) (95/65)

1,2,3…10

V-ups

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