4/6/20 - Monday

Tier 1, 2, 3 and Competitor

Warmup:

3 Rounds of:

30 Mountain Climbers

20 Groiners

10 Opposite Knee/Opposite Elbow (plank position)

5 Perfect Stretches each side (R1 - on hands, R2 - on forearms)

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

10 Side Lunges (alternating)

5 Good Mornings + Inch Worm to 3 Scapular Pushups, 2 Pushups, 1 Dive-Bomber

A) Clean and Jerk 10x1

*Start at 60% and work up

**Can be power variation if needed

B) For Time:

60 Shoulder to OH

45 Hang Power Cleans

30 Front Squats

*Every 1:00, including 0:00, 5 Toes to Bar or V-ups or Abmat Situps

T1- You pick the weight

T2- 95/65

T3- 115/75

Competitor- 135/95

Home Version:

A) 10x (3 Single Arm DB Clean + Split Jerk) each side

**No DB? Do 10x 3 Burpee Broad Jumps For Max Distance or Burpee to Jump for Max Height

B) For Time:

60 DB Shoulder to OH or Pushups (any variation)

45 DB Hang Power Cleans, KB Swings (2x), Ballslams or Jumping Lunges

30 DB Front Squats, Goblet Squats or Air Squats (2x)

*Every 1:00, including 0:00, 5 Toes to Bar, V-ups or Abmat Situps

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