4/15/20 - Wednesday

Tier 1, 2, 3 and Competitor

Warmup:

3 Rounds of:

:30 of Shoulder Taps

3 Samson Stretches each side (Reverse Lunge, reach up and lean back)

3x (Inchworm + 3 Scapular, 2 Regular and 1 Dive Bomber Pushup)

:30 of Plank Up/Downs

10 Bird Dogs

10 I, Y, T's (laying down)

A1) Split Jerks 7x2

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

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

B) For Time:

50 Wallballs

40 Toes to Bar

30 Hang Power Snatches

20 Shoulder to OH

10 Burpee Broad Jumps 6'/4'

*Every 2 minutes...30 Double Unders or 40 Single Unders

T1- You pick the weight. Can sub DB Snatches.

T2- WB 20/14, BB 75/55

T3- WB 20/14, BB 95/65

Competitor- WB 30/20, BB 115/75

Home Version:

A1) Single Arm DB Split Jerks 7x 3-5 each arm

*No DB? Do Pushups or HSPU (any variation) 5x10

A2) 5x 10-15 Hollow Rocks + 10-15 Arch Ups (superman)

B) For Time:

50 Wallballs

40 V-ups or Abmat Situps

30 DB Snatches

20 DB Shoulder to OH

10 Burpee Broad Jumps 6'/4'

*Every 2 minutes...30 Double Unders or 40 Single Unders

*No Wallball? Do Goblet or Air Squats

*No DB? Do No-Pushup Burpees instead of snatches and Pushups instead of DBS2OH

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