7/6/26 - Monday

Written By Arnold Chua

A1) 7x (Power Clean + Hang Clean + Clean and Jerk)

*Start at 60% of 1RM Clean and work up

A2) Plank Figure 8s 5x10

B) EMOM 12

1- Max Thrusters

2- Max Burpees Over Bar

3- Max Calorie Row/Bike/Ski

4- Rest

T1- Scale as needed

T2- 75/55

T3- 95/65

T4- 115/75

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/Cows

Arnold Chua
Next

7/3/26 - Friday