3/18/20 - Wednesday

Tier 1, 2, 3 and Competitor

A1) 5x (3 Push Press + 2 Push Jerks)

*Start at 60% of 1RM Shoulder Press and work up

A2) Weighted Pullups, Strict Pullups or Pullup Progressions 5x5

B) 4 Rounds For Time:

200m Run

12 Chest to Bar Pullups, Pullups or Ring Rows

12 Shoulder to OH

12 Front Rack Lunges

T1- You pick the weight

T2- 95/65

T3- 115/75

Competitor- 135/95

Home Version:

A1) 5x (5 DB Push Press + 3 DB Split Jerks) each arm

*If no equipment available, do 5x (20 Shoulder Taps + 10 Pushups)

A2) 5x 1:00 Plank or Hollow Hold

B) 4 Rounds For Time:

200m Run

12 DB Snatches or Broad Jumps 6ft/4ft

12 Single Arm DB Push Press (each arm) or Pushups

12 DB OH/FR Lunges or Lunges

*No where to run outdoors? Do high knees in place for :45

Mobility -

2 Rounds For Quality:

Side Lying T-Spine Rotation x 20 each side

Banded Foam Roller Pass Thru (against the wall) x20

Foam Roll T-Spine/Lats 2:00

Cat/Cow x 20