9/4/20 - Friday

Tier 1, 2, 3 and Competitor

Home Warmup:

:30 of High Knees

5x Perfect Stretch (each side)

5x 10 Good Mornings + 3 Toe Grabs each side

:30 of Butt Kickers

20 Side Lunges

10 Scapular Pushups

20 Shoulder Taps

10 Up Dog/Down Dog

:30 of Jumping Jacks

20 Glute Bridges w/ 2 sec pause at top

20 Jump Squats

Regular Programming:

E3MOM x 7

200m Run

7 Hang Power Snatches

7 OH Squats

*add 1 rep of HPS and OHS each round if possible

T1- You pick the weight

T2- 75/55

T3- 95/65

Competitor- 115/75

Home Version:

E3MOM x 7

200m Run

7 Burpees

7 Air Squats

*add 1 Burpee and Air Squat each round

Outdoor Class:

E3MOM x 7

200m Run

7 Hang Power Snatches

7 OH Squats

*add 1 rep of HPS and OHS each round if possible

T1- You pick the weight

T2- 75/55

T3- 95/65

Competitor- 115/75

Mobility -

2 Rounds For Quality:

Side Lying T-Spine Rotation x 20 each side

1:00 Pigeon Stretch each side

1:00 Foam Roll Lats (each side)

20 Cat/Cows