11/7/22 - Monday

Nov 6

A1) 7x (Snatch Pull + Hang Snatch + Snatch)

*Start at 60-70% of 1RM Snatch and work up

A2) Hollow to Arch Swings 5x 7-10 or Hip to Bar/Rings 5x 3-5

B) For Time:

15 Burpees Over Bar

30 Toes to Bar

15 Burpees Over Bar

30 OH Squats

15 Burpees Over Bar

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

11/8/22 - Tuesday