6/30/20 - Tuesday

Tier 1, 2, 3 and Competitor

Home Warmup:

2 Rounds of:

10 Good Mornings

10 Bootstrap Squats

10 T-Spine Rotations in bottom of Squat

10 Shin Boxes

5 Perfect Stretch to Pigeon each side

10 Up Dog/Down Dogs

10 Side Lunges each side

A1) Front Squat 5x3

*Start at 70% and work up

A2) Pendlay, Landmine or DB/KB Rows 5x10

B) AMRAP 12

2, 4, 6, 8, 10...Climb the ladder

10x Double Unders or Single Unders

DB Snatches

Chest to Bar Pullups, Pullups or Ring Rows

T1- You pick the weight

T2- 45/30

T3- 50/35

Competitor- 70/50

Home Version:

A1) Goblet Squats 5x5-7 or Squat Therapy 5x10

*Work on squat position and technique

A2) DB/KB/Banded/Odd Object Rows 5x10

B) AMRAP 12

2, 4, 6, 8, 10...Climb the ladder

10x Double Unders or Single Unders

DB Snatches

V-Ups or Abmat Situps

*No DB? Do Broad Jumps

Outdoor Class:

A) 5x (Clean/Power Clean + 5 Front Squats)

*Start at 70% or 1RM Clean/Power Clean and work up if possible

B) AMRAP 12

2, 4, 6, 8, 10...Climb the ladder

Lateral Hops Over Bar

Power Snatches

Bent Over Rows

T1- You pick the weight

T2- 75/55

T3- 95/65

Competitor- 115/75

Mobility -

2 Rounds For Quality:

T-Spine Rotation (bottom of squat) x 20 each side

1:00 Foam Roll T-Spine/Lats

1:00 Bonesaw on Calves

1:00 Pigeon Stretch each side

Cat/Cow x 20