10/13/20 - Tuesday
Indoor Class:
A1) Back Squat 5x3
*Start at 60% of 1RM BS and work up
A2) Box Jump 5x3
B) AMRAP 9
3, 6, 9, 12, 15...Climb the ladder
Hang Power Clean
Front Squat
Burpee Over Bar
T1- You pick the weight
T2- 75/55
T3- 95/65
Competitor- 115/75
Outdoor Class:
A1) Back Squat 5x3
*Start at 60% of 1RM BS and work up
A2) Broad Jump 5x3
B) AMRAP 9
3, 6, 9, 12, 15...Climb the ladder
Hang Power Clean
Front Squat
Burpee
T1- You pick the weight
T2- 75/55
T3- 95/65
Competitor- 115/75
Mobility -
2 Rounds For Quality:
T-Spine Rotation (bottom of squat) x 20 each side
1:00 Foam Roll T-Spine/Lats
1:00 Bonesaw on Calves
1:00 Pigeon Stretch each side
Cat/Cow x 20