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MONDAY 20210301

Warm-up

:90 on Bike or Rower
10 Banded Passthru
10 Banded Pull-aparts
10 Banded Good Mornings
10 Banded Side Steps/side (Band Around Feet)
10 90/90 Hip Switches (unassisted, w/hands, or lying)
10 Bird Dogs
10 Dead Bugs
10 Single Leg Glute Bridges/leg
10 Scorpions
Wrist Stretch
Banded Shoulder Distraction Stretch


Strength and Skill

Every 2:30 for 15:00 (6 sets total–3 sets of each):
Rounds 1-3: 6 Front Squats @ 70-80% of 1RM Front Squat
Rounds 4-6: 10 Back Squats @ Same Weight

* Try to use the same weight for both front squats and back squats. This is working on building squat endurance leading into the Open.


FITNESS 20210301

10 Rounds for Time of:
6 SA DB Hang Clean and Jerk (50/35#) [3/arm]
3 Burpees Over Dumbbell

* 10 Minute Cap

Scoring: Time


PERFORMANCE 20210301

“Grettel”
10 rounds for time of:
3 clean and jerks (135/95#)
3 burpees over the bar

♀ 95 lb. ♂ 135 lb.

* 10 Minute Time Cap

Scoring: Time

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