4/17/23 - Monday

Apr 16

A1) 7x (2 Hang Cleans + Clean and Jerk)

*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) "Fran"

For Time:

21-15-9

Thruster

Pullup

T1- Scale as needed

T2- 95/65 (Rx)

T3- 95/65 and Chest to Bar Pullups

T4- 115/75 and Bar/Ring Muscle Ups (9-7-5)

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

4/18/23 - Tuesday