5/11/20 - Monday

Tier 1, 2, 3 and Competitor

Warmup:

3 Rounds of:

30 Plank Jacks

5 Perfect Stretches each side

10 Glute Bridges

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

10 I, Y, T's

A) 7x (2 Hang Snatch + 1 Snatch)

*Start at 60% and work up

**Can be power variation if needed

B) 3 Rounds For Time:

200m KB/DB Farmer's Carry

12 OH Squats

12 Burpees Over Bar

T1- You pick the weights

T2- 53/35 KBs or 45/30 DBs and 95/65 BB

T3- 53/35 KBs or 45/30 DBs and 115/75 BB

Competitor- 70/53 KBs or 70/50 DBs and 135/95 BB

Home Version:

A) 10x (2 Hang Snatch + 1 Snatch)

*Use DB/Odd Object/PVC Pipe

**Can be power variation if needed

***No equipment? Do Burpee Broad Jump to Jump for Height 10x3

B) 3 Rounds For Time:

200m KB/DB Farmer's Carry or Odd Object Carry

12 KB/DB OH Squats (6R/6L) or KB/DB/Odd Object Front Squats

12 Burpees Over KB/DB/Odd Object

*Get creative with your odd objects! Carry a bicycle, piece of luggage, a small child...anything works!

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