7/20/20 - 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) 7x (Hang Snatch + Snatch)

*Start at 60% and work up

**Can do Power Snatch + OH Squat or just Power Snatch if needed

B) For Time:

21-15-9

Shoulder to OH

Chest to Bar Pullups, Pullups or Ring Rows

Then...

45 Deadlifts

*15 Burpees everytime you break up a set of S2OH or Deadlifts

T1- You pick the weight

T2- 95/65

T3- 115/75

Competitor- 135/95

Home Version:

A) 7x (DB Hang Snatch + DB Snatch)

*Can do DB Power Snatch + OH Squat or just DB Power Snatch if needed

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

B) For Time:

21-15-9

DB Shoulder to OH

DB Bent Over Rows

Then...

45 DB Deadlifts

*15 Burpees everytime you break up a set of S2OH or Deadlifts

**No DBs? Do Pushups and Odd Object Rows/Deadlifts

Outdoor Class:

A) Snatch Technique Practice:

Empty Bar:

2x3 Hang Muscle Snatch

2x3 Hang Power Snatch + OH Squat

2x3 Hang Snatch

Empty Bar or Light Weight:

2x3 Muscle Snatch

2x3 Power Snatch + OH Squat

2x3 Snatch

B) 7x (Hang Snatch + Snatch)

*Start at 60% and work up

**Can do Power Snatch + OH Squat or just Power Snatch if needed

C) For Time:

21-15-9

Shoulder to OH

Bent Over Rows

Then...

45 Deadlifts

*15 Burpees everytime you break up a set of S2OH, Rows or Deadlifts

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