8/31/20 - 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) Snatch 7x2

*Start at 60% and work up

**Can't Squat Snatch? Do Power Snatches

B) For Time:

21-15-9

Bar-Facing Burpees

Thrusters

T1- You pick the weight

T2- 95/65

T3- 115/75

Competitor- 135/95

Home Version:

A) DB Snatch 5x 3-5 each side

*Can't DB Squat Snatch? Do DB Power Snatches

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

B) For Time:

21-15-9

Burpees

DB Thrusters

*No DB? Use an odd object or do (Air Squat + 2 Jumping Lunges)

Outdoor Class:

A) Snatch 7x2

*Start at 60% and work up

**Can't Squat Snatch? Do Power Snatches

B) For Time:

21-15-9

Burpees

Thrusters

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