8/10/20 - 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

Regular Programming:

A) 7x (Clean Pull + Hang Clean + Clean)

*Start at 60% and work up

**Can't Squat Clean? Do Power Cleans

B) For Time:

21-15-9

Toes to Bar

Thruster

*Everytime you break on the thrusters, do 7 Burpees Over Bar. (Break = resting in rack position or putting it down)

T1- You pick the weight

T2- 95/65

T3- 115/75

Competitor- 135/95

Home Version:

A) 7x (DB Deadlift + DB Hang Clean + DB Clean)

*Can't Squat Clean? Do Power Cleans

**No equipment? Do Burpee Broad Jump to Jump for Height 5x3

B) 21-15-9

V-Ups or Abmat Situps

Burpee + Jump Squat

Outdoor Class:

A) Clean Technique Practice:

Empty Bar:

2x3 Hang Muscle Clean

2x3 Hang Power Clean

2x3 Hang Squat Clean

Empty Bar or Light Weight:

3 Muscle Clean

3 Power Clean

3 Squat Clean

B) 7x (Clean Pull + Hang Clean + Clean)

*Start at 60% and work up

**Can't Squat Clean? Do Power Cleans

C) For Time:

21-15-9

V-ups or Abmat Situps

Thruster

*Everytime you break on the thrusters, do 7 Burpees. (Break = resting in rack position or putting it down)

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