6/15/20 - 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) (Hang Power Clean + Power Clean) 7x2

*Start at 60% and work up

B) For Time:

800m Run

21 Front Squats

21 Shoulder to OH

400m Run

15 Front Squats

15 Shoulder to OH

200m Run

9 Front Squats

9 Shoulder to OH

T1- You pick the weight

T2- 95/65

T3- 115/75

Competitor- 135/95

Home Version:

A) DB Hang Power Clean + Power Clean 7x2

No equipment? Do Burpee Broad Jump to Jump for Height 7x3

B) For Time:

800m Run

21 DB Front Squats or Air Squats (30)

21 DB Shoulder to OH or Pushups (30)

400m Run

15 DB Front Squats or Air Squats (20)

15 DB Shoulder to OH or Pushups (20)

200m Run

9 DB Front Squats or Air Squats (10)

9 DB Shoulder to OH or Pushups (10)

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