3/25/20 - Wednesday

Tier 1, 2, 3 and Competitor

A1) 5x (2 Push Jerks + 1 Split Jerk)

*Start at 60% of 1RM Push Jerk and work up

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

B) 4 Rounds For Time:

15 Shoulder to OH

15 Toes to Bar

45 Double Unders or 90 Single Unders

T1- You pick the weight

T2- 95/65

T3- 115/75

Competitor- 135/95

Home Version:

A1) 5x (2 Single Arm DB Push Jerk + 1 Single Arm DB Split Jerks) each arm

*If no equipment available, do 5x (20 Shoulder Taps + 10 Pushups) or (5 Pushups + 2 Wall Walks)

A2) 5x 1:00 Plank or Hollow Hold

B) 4 Rounds For Time:

15 Single Arm DB Shoulder to OH (switch arms halfway)

15 V-Ups and Abmat Situps

45 Double Unders or 90 Single Unders

*No DBs? Do HSPU or Pushups

**No Rope? Do 90 Mountain Climbers

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