3/13/23 - Monday

Mar 12

A1) Snatch 3-3-2-2-2-1-1-1-1

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

A2) Static Hollow to Arch 5x10 or Hollow to Arch Swings 5x10

B) AMRAP 8

21 KB Swings

14 Single Arm KB Thrusters (7R/7L)

7 Pullups

T1- Scale as needed

T2- 53/35

T3- 53/35 and Chest to Bar Pullups

T4- 53/35 and Bar Muscle Ups

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

3/14/23 - Tuesday