10/13/25 - Monday

Written By Arnold Chua

A1) 7x (1 Hang Clean + 2 Cleans + 1 Jerk)

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

A2) Split Stance Landmine Push Press 5x 5-7 each side

B) AMRAP 8

30 Double Unders or 50 Single Unders

7 Thrusters

7 Pullups


T1- Scale as needed

T2- 75/55

T3- 95/65

T4- 115/75 and Chest to Bar Pullups


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

10/11/25 - Saturday