4/20/20 - 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) 10x (Hang Clean + Clean)

*Start at 60% and work up

**Can be power variation if needed

B) 4 Rounds For Time:

20 DB Split Snatches (alternating)

15 HSPU or Pushups

10 Toes to Bar

T1- You pick the weight.

T2- 45/30

T3and Competitor- 50/35

Home Version:

A) 10x (Hang Clean + Clean)

*Use DBs or a PVC/Broomstick. Can add reps per set if needed.

**Start at 60% and work up

***Can be power variation if needed

B) 4 Rounds For Time:

20 DB Split Snatches (alternating)

15 HSPU or Pushups

10 Alternating Leg V-Ups (each leg)

*No DB? Do jumping lunges

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