12/18/20 - Friday

Dec 17

Outdoor Class:

A1) 5x (3 Snatch Grip Deadlifts + 3 Snatch Grip RDLs)

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

A2) Kneeling Strict DB Press 5x5 each side

B) 3 Rounds For Time:

Run 1 Lap

12 Front Squats

9 Back Squats

6 OH Squats

T1- You pick the weight. Can sub goblet squats or DB squats (27)

T2- 75/55

T3- 95/65

Competitor- 115/75

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

12/19/20 - Saturday