10/24/22 - Monday

Oct 23

A1) Snatch 7x2

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

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

B) For Time:

21-15-9

Calorie Row/Bike/Ski

Shoulder to OH

Toes to Bar

T1- You pick the weight

T2- 75/55

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

10/25/22 - Tuesday