11/27/23 - Monday

Nov 26

A1) 7x (3 Position Snatch)

*Hips, knees, ground

*Start around 60% of 1RM Snatch and work up if possible

A2) Strict/Weighted Pullups or progressions 5x 3-5

B) AMRAP 10

45 Double Unders or 75 Single Unders

10 Hang Power Snatches

15 Wallballs

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

11/28/23 - Tuesday