3/23/20 - Monday

Tier 1, 2, 3 and Competitor

Warmup:

200m Run or 1:00 Running in Place

5 Perfect Stretches each side

Then...

2 Rounds of:

10 Single Leg Glute Bridges (5R/5L)

10 Side Lunges (alternating)

Inch Worm to 3 Scapular Pushups, 2 Pushups, 1 Dive-Bomber

10 Knee Grab to Single Leg Deadlift

A) Clean and Jerk 7x2

*Start at 60% and work up each set if possible

**Can be any variation of Clean if needed (Hang/Power etc...)

B) AMRAP 10

2, 4, 6, 8, 10...

Front Rack Lunges (alternating)

Hang Squat Cleans

Push Press

T1- You pick the weight

T2- 75/55

T3- 95/65

Competitor- 115/75

Home Version:

A) 7x (3 DB Clean + Push Press)

*Can be single arm

**No DB? Do Jumps for Max Height or Distance. 5x5

B) AMRAP 10

2, 4, 6, 8, 10...

Pistols or Lunges (alternating)

Air Squats

Pushups

*Can add weight to lunges and squats if equipment available

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