6/10/20 - Wednesday

Tier 1, 2, 3 and Competitor

Warmup:

3 Rounds of:

:30 of Shoulder Taps

3 Samson Stretches each side (Reverse Lunge, reach up and lean back)

3x (Inchworm + 3 Scapular, 2 Regular and 1 Dive Bomber Pushup)

:30 of Plank Up/Downs

10 Bird Dogs

10 I, Y, T's (laying down)

A1) Split Jerks 5x3

*Start at 60% and work up

A2) Weighted Pullups, Strict Pullups or Pullup Progressions 5x5

B) AMRAP 12

Climb the ladder...

10, 20, 30, 40, 50...Double Unders or Single Unders

5, 10, 15 , 20, 25...DB Snatch or Power Snatch

T1- You pick the weight (DBs)

T2- 45/30 DB or 75/55 BB

T3 and Competitor- 95/65 BB

Home Version:

A1) DB Split Jerks 5x3 (each arm if only 1 DB)

*No DB? Do Pushups or HSPU (any variation) 5x 5-10

A2) 5x :30 Hollow Hold + :30 Arch Hold (superman)

B) AMRAP 12

Climb the ladder...

10, 20, 30, 40, 50...Double Unders or Single Unders

5, 10, 15 , 20, 25...DB Split Snatch (alternating)

*No Rope? Do Jumping Jacks. No DB? Do Jumping Lunges (alternating)

Mobility -

2 Rounds For Quality:

Side Lying T-Spine Rotation x 20 each side

Banded Foam Roller Pass Thru (against the wall) x20

Foam Roll T-Spine/Lats 2:00

Cat/Cow x 20