3/22/21 - Monday

Mar 21

A) 7x (Hang Clean + Clean + Jerk)

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

**Can't Squat Clean? Do Power Cleans

B) 4 Rounds For Time:

200m Run

12 Pullup or Pullup Progressions (Indoors) or Bent Over Rows (Outdoors)

9 Front Squats

6 Shoulder to OH

T1- You pick the weight

T2- 95/65

T3- 115/75

Competitor- 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/Cow

Arnold Chua

3/23/21 - Tuesday