10/14/24 - Monday

Oct 13

A1) 10x (1 Hang Snatch + 2 Snatch)

*Start at 60% and work up

A2) Handstand Practice 5x1:00

*scale accordingly (piked w/ feet on box, chest/back to the wall, freestanding)

B) For Time:

21-15-9

Calorie Row/Bike/Ski/Run

Thrusters

Pullups

T1- Scale as needed

T2- 75/55

T3- 95/65

T4- 95/65 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

10/15/24 - Tuesday