1/31/22 - Monday

Jan 30

A) Alternating EMOM x14

1- 2 Cleans + 1 Jerk

2- 5-7 Toes to Bar or 7-10 Straight Leg/Hanging Knee Raises

*Start at 60% of 1RM CJ and work up as high as 80% if possible.

B) AMRAP 12

4, 8, 12, 16, 20...Climb the ladder

Calorie Row/Bike/Ski

DB Snatches

DB OH Lunges

T1- You pick the weight

T2- 45/30

T3- 50/35

T4- 70/50

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

2/1/22 - Tuesday