11/8/21 - Monday

Nov 7

A) 7x (Hang Snatch + 2 Snatch)

*Start at 60% of 1RM Snatch and work up or across

B) For Time:

21-15-9

Shoulder to OH

Pullups

*50 Double Unders or 75 Single Unders after each round. Workout starts with rope.

T1- You pick the weight

T2- 95/65

T3- 115/75

Competitor- 135/95 and Chest to Bar Pullups

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

11/9/21 - Tuesday