Phosphogenic
*Phosphogenic workouts are primarily strength days that often include a short WOD. The goal is to focus on strength and technique development of 1-2 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 SODs: 7 min
Warm-up together
2 min row/bike
10 PVC PT > ATW > GM
:20 PVC standing lat/shoulder str
:20 down dog & pigeon
5 PVC snatch high pull
5 PVC power snatch
5 PVC OHS
5 BB power snatch
5 BB OHS
5 BB squat snatch
(Sub cleans as needed)
-3 min prep-
With a 20-minute running clock:
SOD 1
EMOM for 8 min: (^ or = wt)
1 Power snatch
2 Back rack snatch grip push press
2 OHS
1 Squat snatch
(MOD: 1 P clean > 2 PP > 2 FS > 1 SC)
-2 min transition-
SOD 2
With remaining time, build to a challenging Snatch (Sub Clean & jerk)
-2 min: adjust wt & return to board-
-WOD Review: 3 min-
-WOD prep: 2 min-
WOD
Max Snatches in 5 min at 90% of SOD 2 wt (Sub: C&J)
