6/8/20 - 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) Power Snatch 5x3

*Start at 60% and work up

B) 3 Rounds For Time:

200m Farmer's Carry

15 Chest to Bar Pullups, Pullups or Ring Rows

15 DB Shoulder to OH

T1- You pick the weight

T2- 45/30

T3- 50/35

Competitor- 70/50

Home Version:

A) DB Snatch 5x10 (alternating)

No equipment? Do Burpee Broad Jump to Jump for Height 5x7

B) 3 Rounds For Time:

200m Farmer's or Odd Object Carry

15 Bent Over, Renegade Rows or Odd Object Rows

15 DB or Odd Object Shoulder to OH

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