9/28/20 - 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 (Snatch Pull + Hang Snatch + Snatch)
*Start at 50% and work up
**Can't Squat Snatch? Do Power Snatches
B) AMRAP 12
2, 4, 6, 8, 10...Climb the ladder
10x Double Unders or Single Unders
Front Squats
Burpees Over Bar
T1- You pick the weight.
T2- 95/65
T3- 115/75
Competitor- 135/95
Home Version:
A) (DB Deadlift + DB Hang Snatch + DB 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 12
2, 4, 6, 8, 10...Climb the ladder
10x Double Unders or Single Unders
DB Front Squats
Burpees
*No DB? Do Air Squats or Jumping Squats
Outdoor Class:
A) 7x (Snatch Pull + Hang Snatch + Snatch)
*Start at 50% and work up
**Can't Squat Snatch? Do Power Snatches
B) AMRAP 12
2, 4, 6, 8, 10...Climb the ladder
10x Double Unders or Single Unders
Front Squats
Burpees
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