6/1/20 - Monday

May 31

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) Power Clean and Jerk 5x3

*Start at 60% and work up

B) 3 Rounds For Time:

400m Run

24 KB Swings

12 Burpees

T1- You pick the weight

T2 and T3- 53/35

Competitor- 70/53

Home Version:

A) DB Power Clean and Jerk 5x3 each side

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

B) 3 Rounds For Time:

400m Run

24 KB/DB Swings

12 Burpees

*No KB/DB? Do Air Squats.

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

Arnold Chua

6/1/20 - Noon Zoom Recording