7/8/20 - Wednesday

Tier 1, 2, 3 and Competitor

Home 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) 5x (3 Shoulder Press + 2 Push Press + 1 Push Jerk)

*Start at 70% of 1RM Shoulder Press and work up

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

B) 3 Rounds For Time:

200m Farmer's Carry

20 DB Snatches

15 HSPU or Pushups

T1- You pick the weight

T2- 45/30

T3- 50/35

Competitor- 70/50

Home Version:

A1) 5x (3 DB Shoulder Press + 2 DB Push Press + 1 DB Push Jerk)

*No DB? Do Pushups or HSPU (any variation) 5x10

A2) 5x 10 Hollow Rocks + 10 Arch Ups

B) 3 Rounds For Time:

200m Farmer's Carry

20 DB Snatches

15 HSPU or Pushups

*No DBs? Use an Odd Object for Carry and do Odd Object Ground to Shoulder for Snatches

Outdoor Class:

A) 5x (3 Shoulder Press + 2 Push Press + 1 Push Jerk)

*Start at 70% of 1RM Shoulder Press and work up

B) 3 Rounds For Time:

200m Farmer's Carry

20 DB Snatches

15 Pushups

T1- You pick the weight

T2- 45/30

T3- 50/35

Competitor- 70/50

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