*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, SOD and WOD: 7 min
200m Run 1 min Bike/Row
10 PVC PT, ATW, GM
:20 PVC shoulder/lat str
:20 down dog, Spiderman & pigeon
5 hanging shrugs w/ pause
:20 squat grind
5 PVC Snatch/Clean high pulls
5 PVC Power snatch/clean
5 BB Power snatch/cleans
1-2 BB complexes
-3 min prep-
In 25 min, build to a challenging BB Complex
Bear Complex: Deadlift > Hang power clean > Front squat > S2OH > Back squat > S2OH
Snatch Complex: Snatch deadlift > Hang snatch > OHS > Snatch
Going heavier… stick with 1 BB Complex… Staying lighter > complete both complexes.
-4 min cleanup & prep-
10 Rounds (5 min)
Work 20 / Rest 10 for Total Calories (Bike or Row)