10/28/24 - Monday

Oct 27

A1) Snatch 7x3

*Start at 60% and work up

A2) Strict or Weighted Pullups or Pullup Progressions 5x5

B) EMOM 12

1- Max Calorie Row/Bike/Ski/Run

2- Max Reps of Hang Power Snatch

3- Max Reps of Burpee Pullups

4- Rest

T1- Scale as needed

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

10/29/24 - Tuesday