12/22/25 - Monday

Written By Arnold Chua

A1) 7x (Hang Clean + Clean)

*Start at 60% of 1RM Clean and work up  

A2) Split Stance Landmine Push Press 5x 5-7 each side

B) EMOM x12

1- Max Calorie Row/Bike/Ski

2- Max Pushups

3- Max Squat Cleans

4- Rest


T1- Scale as needed

T2- 95/65

T3- 115/75

T4- 135/95


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
Next

12/20/25 - Saturday