1/24/22 - Monday

Jan 23

A) Alternating EMOM x14

1- 2 Snatches

2- 5-7 Strict Pullups or 7-10 Pullup Progressions

*Start at 60% of 1RM Snatch and work up as high as 80% if possible. If staying light, do 3 reps.

B) AMRAP 15

15/12 Calorie Bike/Row/Ski

15 Wallballs

30 Double Unders or 50 Single Unders

T1- You pick the weight

T2 and T3 - 20/14

T4- 30/20

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

1/25/22 - Tuesday