4/13/20 - Monday

Tier 1, 2, 3 and Competitor

Warmup:

3 Rounds of:

30 Double unders or 50 Single Unders or Jumping Jacks

5 Perfect Stretches each side

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

10 Side Lunges (alternating)

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

10 I, Y, T's

A) 7x (3 Position Snatch)

*Hips, Knees, Ground

**Start at 60% and work up

***Can be power variation if needed

B) AMRAP 10

10 DB OH Lunges (5R/5L)

10 Single Arm DB Thrusters (5R/5L)

10 Burpees Over DB (lateral)

T1- You pick the weight. Can sub FR Lunges.

T2- 45/30

T3and Competitor- 50/35

Home Version:

A) 15x (3 Position Snatch) w/ PVC or Broomstick

*Hips, Knees, Ground

**Start at 60% and work up

***Can be power variation if needed

B) AMRAP 10

10 DB OH/FR Lunges (5R/5L)

10 Single Arm DB Thrusters (5R/5L)

10 Burpees Over DB (lateral)

*No DB? Do lunges, air squats and burpees w/ lateral hop over line or use an odd object instead.

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 Pigeon Stretch each side

20 Cat/Cow