11/18/24 - Monday

Nov 17

A1) Snatch 7x2

*Start at 60% and work up

A2) Muscle Ups or Strict/Weighted Pullups or Pullup Progressions 5x5

B) 3 Rounds For Time:

21 Wallballs

15 Hang Power Snatch

9 Burpees Over Bar

T1- Scale as needed

T2- 95/65 BB and 20/14 WB

T3- 115/75 BB and 20/14 WB

T4- 115/75 BB and 30/20 WB

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

11/19/24 - Tuesday