6/3/20 - 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) Push Jerks 5x3

*Start at 60% and work up

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

B) For Time:

100 Double Unders or 200 Single Unders

60 Toes to Bar or Hanging Knee Raises

20 Power Snatches

60 Chest to Bar Pullups, Pullups or Ring Rows

100 Double Unders or 200 Single Unders

T1- You pick the weight

T2- 95/65

T3- 115/75

Competitor- 135/95

Home Version:

A1) DB Push Press 5x3

*No DB? Do Pushups or HSPU (any variation) 5x 5-10

A2) 5x 10-15 Hollow Rocks + 10-15 Arch Ups (superman)

B) For Time:

100 Double Unders or 200 Single Unders

60 V-Ups or Abmat Situps

20 DB Snatches (each arm)

60 Renegade Rows or Bent Over Rows

100 Double Unders or 200 Single Unders

*No Rope? Do 100 Jumping Jacks

**No DB? Do Burpees instead of snatches V-Ups/Situps instead of rows

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