4/27/20 - 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 Glute Bridges

10 Good Mornings + 10 Single Leg RDL's

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

10 I, Y, T's

A) 7x (Hang Snatch + 2 Snatch)

*Start at 60% and work up

**Can be power variation if needed

B) AMRAP 9

30 Double Unders or 45 Single Unders

7 Clean and Jerks

7 Toes to Bar

T1- You pick the weight

T2- 95/65

T3- 115/75

Competitor- 135/95

Home Version:

A) 15x (Hang Snatch + 2 Snatch) w/ PVC or Broomstick

*Start at 60% and work up

**Can be power variation if needed

B) AMRAP 9

30 Double Unders or 45 Single Unders

7 DB Clean and Jerks

7 V-Ups or Abmat Situps

*Use 2 DBs if possible.

**Have only 1 DB? Alternate arms each round for DB C+J.

***No DB? Do (Air Squat + Burpee)

****No Rope? Do lateral hops

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