12/11/23 - Monday

Dec 10

A1) Hang Snatch 10x1

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

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

B) EMOM 12

1- Max Reps DB Snatch (alternating)

2- Max Reps Box Jump/Step Overs

3- Max Reps Wallballs

4- Rest

T1- Scale as needed

T2- 45/30 DB and 20/14 WB

T3- 50/35 DB and 20/14 WB

T4- 70/53 DB and 30/20 WB

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

12/12/23 - Tuesday