9/14/20 - 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 (3 Position Snatch)

*Start at 50% and work up

**Can't Squat Snatch? Do Power Snatches

***Hip, Knees, Ground

B) AMRAP 10

5 Push Press

10 Hang Power Cleans

15 Deadlifts

30 Double Unders or 50 Single Unders

T1- You pick the weight

T2- 95/65

T3- 115/75

Competitor- 135/95

Home Version:

A) (DB Hang Snatch + Snatch) 7x 2-3 each side

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

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

B) AMRAP 10

5 DB Push Press

10 DB Hang Power Cleans

15 DB Deadlifts

30 Double Unders or 50 Single Unders

*No DB? Use an odd object or go pushups, V-ups, air squats.

**No Jump Rope? Do Jumping Jacks

Outdoor Class:

A) 7x (3 Position Snatch)

*Start at 50% and work up

**Can't Squat Snatch? Do Power Snatches

***Hip, Knees, Ground

B) AMRAP 10

5 Push Press

10 Hang Power Cleans

15 Deadlifts

30 Double Unders or 50 Single Unders

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