10/2/23 - Monday

Oct 1

A1) 7x (Hang Power Snatch + 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:

100 Double Unders or 150 Single Unders

75 KB Swings

50 Toes to Bar

25 Hand Release Pushups

T1- Scale as needed

T2 and T3- 53/35

T4- 70/53

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

10/3/23 - Tuesday