1/15/21 - Friday

Jan 14

Outdoor Class:

A) 7x (Pausing Snatch Deadlift + Hang Snatch Pull + Snatch Pull)

*3 second pause just below knees (make sure shoulders are over the bar)

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

B) For Time:

30-20-10

Pushups

Pistols or Lunges

KB Swings

*200m run after every round of KB Swings

**If doing lunges, they can be weighted any style. OH, FR or at your side.

T1- You pick the weight

T2 and T3- 53/35

Competitor- 70/53

Mobility -

2 Rounds For Quality:

Side Lying T-Spine Rotation x 20 each side

1:00 Pigeon Stretch each side

1:00 Foam Roll Lats (each side)

20 Cat/Cows

Arnold Chua

1/16/21 - Saturday