11/23/20 - Monday

Nov 22

Outdoor Class:

A) 7x (3 Position Snatch)

*Hips, Knees, Ground

**Start at 50% and work up

***Can't Squat Snatch? Do Power Snatches

B) AMRAP 12

7 Burpees

7 Power Snatches

21 KB Swings

T1- You pick the weight. Can do DB Snatches if needed.

T2- 75/55 BB and 53/35 KB

T3- 95/65 BB and 53/35 KB

Competitor- 115/75 BB and 70/53 KB

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/Cow

Arnold Chua

11/24/20 - Tuesday