9/7/20 - 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) Clean and Jerk 7x2

*Start at 60% and work up

**Can't Squat Clean? Do Power Cleans

B) 4 Rounds For Time:

200m Run

7 Clusters

21 KB Swings

*Cluster = (squat clean thruster) or (power clean + thruster)

T1- You pick the weight

T2- 95/65 BB and 53/35 KB

T3- 115/75 and 53/35 KB

Competitor- 135/95 and 70/53 KB

Home Version:

A) Single Arm DB Clean and Split Jerk 7x2

*Can't DB Squat Clean? Do DB Power Clean

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

B) 4 Rounds For Time:

200m Run

7 DB Clusters

21 KB Swings

*Cluster = (squat clean thruster) or (power clean + thruster)

*No DB/KB? Do Jumping Squats (14) instead of Clusters and Pushups instead of KB Swings

Outdoor Class:

A) Clean and Jerk 7x2

*Start at 60% and work up

**Can't Squat Clean? Do Power Cleans

B) 4 Rounds For Time:

200m Run

7 Clusters

21 KB Swings

*Cluster = (squat clean thruster) or (power clean + thruster)

T1- You pick the weight

T2- 95/65 BB and 53/35 KB

T3- 115/75 and 53/35 KB

Competitor- 135/95 and 70/53 KB

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