6/29/20 - Monday

Tier 1, 2, 3 and Competitor

Home 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:

21-15-9

Thruster

Double Pushup Burpee Over Bar

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:

21-15-9

DB/KB Thrusters

Double Pushup Burpees

*No DB/KB? Do (Air Squat + 2 Jumping Lunges) for each Thruster

Outdoor Class:

A) Clean Technique Practice:

Empty Bar:

2x3 High Hang Clean Pulls (Pockets)

2x3 High Hang Muscle Clean

2x3 High Hang Power Clean

Empty Bar or Light Weight:

2x3 Hang Clean Pulls (Just Below Knee)

2x3 Hang Muscle Clean

2x3 Hang Power Clean

Empty Bar or Light Weight:

2x3 Clean Pulls

2x3 Muscle Clean

2x3 Power Clean

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

*Start at 60% and work up

C) For Time:

21 Thruster + Push Press

200m Run w/ Wallball 20/14

15 Thruster + Push Press

200m Run w/ Wallball 20/14

9 Thruster + Push Press

200m Run w/ Wallball 20/14

T1- You pick the weight

T2- 95/65

T3- 115/75

Competitor- 135/95

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