10/23/23 - Monday

Oct 22

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

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

A2) Muscle Ups or Progressions 5x3

B) EMOM 12

1- 40-60 Double Unders or 60-90 Single Unders

2- 12-16 Front Rack Lunges

3- 10-15 Pullups

T1- Scale as needed

T2- 95/65

T3- 115/75

T4- 115/75 OH Lunges 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

10/24/23 - Tuesday