6/22/20 - 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 Snatch + Power Snatch) 7x2

*Start at 60% and work up

B) 2 Rounds For Time:

25 Front Squats

25 Shoulder to OH

25 Toes To Bar or Hanging Knee Raises

T1- You pick the weight

T2- 95/65

T3-115/75

Competitor- 135/95

Home Version:

A) (DB Hang Power Snatch + Power Snatch) 7x2

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

B) 2 Rounds For Time:

25 DB/KB Front Squats

25 DB/KB Shoulder to OH

25 V-Ups or Abmat Situps

*No equipment? Air/Jumping Squats and Pushups

Outdoor Class:

A) Snatch Technique Practice:

Empty Bar:

3x7 High Hang Snatch Pulls (Position 1/Hips)

3x5 High Hang Muscle Snatch

3x3 High Hang Power Snatch

Empty Bar or Light Weight:

2x7 Hang Snatch Pulls (Position 2/Knees)

2x5 Hang Muscle Snatch

2x3 Hang Power Snatch

Empty Bar or Light Weight:

7 Snatch Pulls

5 Muscle Snatch

3 Power Snatch

B) (Hang Power Snatch + Power Snatch) 7x2

*Stay with light/medium weight.

C) 2 Rounds For Time:

25 Front Squats

25 Shoulder to OH

25 Ball Slams

T1- You pick the weight

T2- 95/65 BB 30/20 SB

T3-115/75 BB 40/30 SB

Competitor- 135/95 BB 40/30 SB

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