10/16/23 - Monday

Oct 15

A1) 7x (2 Hang Snatch + Snatch)

*Start around 60-70% of 1RM Snatch and work up if possible

A2) Strict/Weighted Pullups or progressions 5x 3-5

B) For Time:

21-15-9

Thruster

Toes to Bar

*EMOM...3 Burpees Over Bar. Workout starts with burpees.

T1- Scale as needed

T2 and 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

10/17/23 - Tuesday