5/18/20 - Monday

Tier 1, 2, 3 and Competitor

Warmup:

3 Rounds of:

30 Double unders or 50 Single Unders or Jumping Jacks

3 Perfect Stretches each side

10 Glute Bridges

5 Good Mornings + 10 Single Leg RDL's

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

10 I, Y, T's

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

*Start at 60% and work up

B) AMRAP 8

4 Front Squats

8 Shoulder to OH

12 Chest to Bar Pullups, Pullups or Ring Rows

T1- You pick the weight

T2- 95/65

T3- 115/75

Competitor- 135/95

Home Version:

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

*Use DB/Odd Object/PVC Pipe

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

B) AMRAP 8

4 DB/KB Front Squats or 1 and 1/4 Jumping Squats

8 DB/KB Shoulder to OH or Pushups

12 DB/KB Renegade Rows or Alternating Single Leg V-Ups

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