12/18/24 - Wednesday

Dec 17

A1) Split Jerks 10x1

*Start at 70% of 1RM Split Jerk and work up

A2) Gorilla Rows 5x10

B) AMRAP 10

1, 2, 3, 4, 5...Climb the ladder

5x Double Unders (5, 10, 15, 20, 25...) or 10x Single Unders (10, 20, 30, 40, 50...)

Power Snatch

T1- Scale as needed

T2- 95/65

T3- 115/75

T4- 135/95 and 10x Double Unders (10, 20, 30, 40, 50...)

Mobility -

2 Rounds For Quality:

Side Lying T-Spine Rotation x 20 each side

Banded Foam Roller Pass Thru (against the wall) x20

Foam Roll T-Spine/Lats 2:00

Cat/Cow x 20

Arnold Chua

12/20/24 - Friday