12/2/24 - Monday

Dec 1

A1) Snatch 10x1

*Start at 60% and work up

A2) Muscle Ups or Strict/Weighted Pullups or Pullup Progressions 5x5

B) AMRAP 10

45 Double Unders or 75 Single Unders

15 Hang Power Cleans

T1- Scale as needed

T2- 75/55

T3- 95/65

T4- 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/Cows

Arnold Chua

12/3/24 - Tuesday