5/15/20 - Friday

Tier 1, 2, 3 and Competitor

Warmup:

:30 of High Knees

5x Perfect Stretch (each side)

5x 10 Good Mornings + 3 Toe Grabs each side

:30 of Butt Kickers

20 Side Lunges

10 Scapular Pushups

20 Shoulder Taps

10 Up Dog/Down Dog

:30 of Jumping Jacks

20 Glute Bridges w/ 2 sec pause at top

20 Jump Squats

A1) 5x (3 Deadlift + 5 RDLs)

*Start at 60% and work up if possible

A2) HS Walk 5x25ft or HS Walk Practice or Wall Walks 5x3

B) For Time:

50 Wallballs

35 Hang Power Snatches

20 Burpees Over Bar

35 Hang Power Cleans

50 Wallballs

T1- You pick the weight

T2- 20/14 WB and 75/55 BB

T3- 20/14 WB and 95/65 BB

Competitor- 20/14 WB and 115/75 BB

Home Version:

A1) 5x 10 Single Leg DB/KB Deadlifts or 20 Good Mornings (banded or weighted)

A2) HS Walk 5x25ft or HS Walk Practice or Wall Walks 5x3

B) For Time:

50 Wallballs or Air Squats

35 DB Snatches, KB Swings/Ballslams or Jumps For Height

20 Burpees

35 DB Power Cleans, KB Swings/Ballslams or Broad Jumps

50 Wallballs or Air Squats

*If doing Air Squats, can scale up to Jumping Squats or DB Fronts Squats or Thrusters

Mobility -

2 Rounds For Quality:

Side Lying T-Spine Rotation x 20 each side

1:00 Pigeon Stretch each side

1:00 Foam Roll Lats (each side)

20 Cat/Cows