6/17/20 - 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) 5x (3 Shoulder Press + 5 Push Press)

*Start at 60% of 1RM Shoulder Press and work up

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

B) For Time:

24 Toes to Bar or Hanging Knee Raises

20 HSPU or Pushups

16 Hang Power Cleans

12 Burpees Over Bar

16 Hang Power Cleans

20 HSPU or Pushups

24 Toes to Bar or Hanging Knee Raises

T1- You pick the weight

T2- 115/75

T3- 135/95

Competitor- 165/105

Home Version:

A1) 5x (3 DB Shoulder Press + 5 DB Push Press)

*No DB? Do Pushups or HSPU (any variation) 5x10

A2) 5x 15 Hollow Rocks + 15 Arch Ups

B) For Time:

24 V-Ups or Abmat Situps

20 HSPU or Pushups

16 DB Snatches or Ballslams

12 Burpees

16 DB Snatches or Ballslams

20 HSPU or Pushups

24 V-Ups or Abmat Situps

*No DB or Slamball? Do Broad Jumps or Jumps for Height

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