12/21/20 - Monday

Dec 20

Outdoor Class:

A) 7x (1 Snatch Pull + 1 Hang Snatch + 1 Snatch)

*Start at 60% and work up

**Can't Squat Snatch? Do Power Snatches

B) For Time:

21-15-9

Thruster

V-Up or Situp

3x Double Unders (63-45-27) or 5x Single Unders (105-75-45)

T1- You pick the weight. Can use DBs

T2 and T3- 95/65

Competitor- 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/Cow

Arnold Chua

12/22/20 - Tuesday