9/9/20 - Wednesday

Tier 1, 2, 3 and Competitor

Home Warmup:

3 Rounds of:

:30 of Shoulder Taps

3 Samson Stretches each side (Reverse Lunge, reach up and lean back)

3x (Inchworm + 3 Scapular, 2 Regular and 1 Dive Bomber Pushup)

:30 of Plank Up/Downs

10 Bird Dogs

10 I, Y, T's (laying down)

Regular Programming:

A1) 5x (3 Strict Press + 2 Push Press + 1 Push Jerk)

*Start at 70% of 1RM Strict Press and work up

A2) Ring Muscle Ups or Progressions 5x 3-5

B) AMRAP 12

15 Power Snatches

12 HSPU or Pushups

9 Toes to Bar

T1- You pick the weight. Can do DB Snatches if needed.

T2- 75/55

T3- 95/65

Competitor- 115/75

Home Version:

A1) 5x (3 DB Strict Press + 2 DB Push Press + 1 DB Push Jerk)

*Can do single arm or both at same time

*No DB? Do Pushups or HSPU (any variation) 5x10

A2) 5x (1:00 Plank)

B) AMRAP 12

15 DB Snatches (alternating)

12 HSPU or Pushups

9 V-Ups or Abmat Situps

*No DB? Do 30 Jumping Jacks instead of snatches.

Outdoor Class:

A1) 5x (3 Strict Press + 2 Push Press + 1 Push Jerk)

*Start at 70% of 1RM Strict Press and work up

A2) 5x (1:00 Plank)

B) AMRAP 12

15 Power Snatches

12 HSPU or Pushups

9 V-Ups or Abmat Situps

T1- You pick the weight. Can do DB Snatches if needed.

T2- 75/55

T3- 95/65

Competitor- 115/75

Mobility -

2 Rounds For Quality:

Side Lying T-Spine Rotation x 20 each side

Banded Foam Roller Pass Thru (against the wall) x20

Foam Roll T-Spine/Lats 2:00

Cat/Cow x 20