12/5/22 - Monday

Dec 4

A1) Snatch 7x2

*Start at 70% of 1RM Snatch and work up

A2) L-Sit or Tuck Hold 5x 1:00

*Accumulate total time in as few sets as possible. Can use rings, paralletes, boxes or ground.

B) For Time:

9-7-5

Power Clean

Shoulder to OH

Then...

25 Burpees Over Bar

Then...

5-7-9

Power Clean

Shoulder to OH

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

12/6/22 - Tuesday