3/16/20 - Monday

Tier 1, 2, 3 and Competitor

A) Snatch 7x2

*Start at 60% of 1RM Snatch and work up

**Can work any variation

B) AMRAP 15

5 HSPU or Pushups

10 Toes to Bar

15 OH Squats

T1- You pick the weight. Can sub FS.

T2- 75/55

T3- 95/65

Competitor- 115/75

Home Version:

AMRAP 15

5 HSPU or Pushups

10 V-Ups or Abmat Situps

15 Air Squats

Mobility -

1:00 Foam Roll IT Band each side

1:00 Side Lying T-Spine Rotation each side

1:00 Foam Roll Lats

1:00 Bar Hang

20 Cat/Cow