1/8/24 - Monday

Jan 7

A1) 7x (Hang Snatch + Snatch)

*Start around 60% of 1RM Snatch and work up if possible

A2) Strict/Weighted Pullups or progressions 5x 3-5

B) For Time:

200m Run

18 OH Squats

18 HSPU, Ring Dips or Pushups

200m Run

15 OH Squats

15 HSPU, Ring Dips or Pushups

200m Run

12 OH Squats

12 HSPU, Ring Dips or Pushups

200m Run

T1- Scale as needed

T2- 75/55

T3- 95/65 and Ring Dips

T4- 115/75 and HSPU

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

Arnold Chua

1/9/24 - Tuesday