1/30/23 - Monday

Jan 29

A1) 7x (Hang Clean + Clean)

*Start around 60-70% of 1RM Clean and work up

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

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

B) AMRAP 9

3, 6, 9, 12, 15...

Thruster

Pullup

T1- Scale as needed

T2- 75/55

T3- 95/65

T4- 95/65 and Chest to Bar Pullups

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

1/31/23 - Tuesday