11/28/22 - Monday

Nov 27

A1) Clean and Jerk 7x2

*Start at 70% of 1RM Clean and work up

A2) L-Sit or Tuck Hold 5x 1:00

*Accumulate total time in as few sets as possible. Can use rings, paralletes, boxes or ground.

B) "Elizabeth"

For Time:

21-15-9

Power Clean

Ring Dips

T1- Scale as needed

T2- 95/65 and Pushups

T3- 135/95 and Ring Dips (Rx)

T4- 135/95 Squat Cleans and Ring Dips (Rx+)

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

11/29/22 - Tuesday