1/12/22 - Wednesday

Jan 11

A1) 7x (2 Push Jerks + 1 Split Jerk)

*Start at 60% of 1RM Push Jerk and work up

A2) Strict/Weighted Pullups or Pullup Progressions 5x5 or Rope Climbs 5x 1-2

B) AMRAP 11

9 Calorie Row/Bike/Ski

7 Burpees Over Bar

5 Power Snatches

T1- You pick the weight. Can sub DB Snatches (each arm)

T2- 95/65

T3- 115/75

Competitor- 135/95

Mobility -

2 Rounds For Quality:

Side Lying T-Spine Rotation x 20 each side

Banded Foam Roller Pass Thru (against the wall) x20

Foam Roll T-Spine/Lats 2:00

Cat/Cow x 20

Arnold Chua

1/14/22 - Friday