12/30/24 - Monday

Dec 29

"Murph" is tomorrow at 9am! Feel free to take it easy today if you are doing it.

A1) Hang Power Snatch 5x3

*All work sets around 70% of 1RM

A2) Hollow to Arch Swings 5x10 or Hollow Holds 5x 30 to 45 seconds

B) EMOM 16

1- Max Double Unders (capped at 75) or Single Unders (capped at 100)

2- Max Box Step Overs 24/20

3- Max KB Swings 53/35

4- Rest

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

12/31/24 - Tuesday