10/17/22 - Monday

Oct 16

A1) 7x (2 Cleans + 1 Jerk)

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

A2) Hollow to Arch Swings 5x 7-10 or Hip to Bar/Rings 5x 3-5

B) 4 Rounds For Time:

200m Run

10 Thrusters

10 Pullups

T1- You pick the weight. Can sub DBs if 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

10/18/22 - Tuesday