6/21/23 - Wednesday

Written By Arnold Chua

A1) Split Jerk 7x2

*Start at 70% of 1RM Split Jerk and work up

A2) Rope Climb or Progressions 5x 1-2

B) 3 Rounds for Time:

75 Double Unders or 150 Single Unders

50 KB Swings

25 Shoulder to OH

T1- Scale as needed

T2- 53/35 KB and 75/55 BB

T3- 53/35 KB and 95/65 BB

T4- 70/53 KB and 115/75 BB

Mobility -

2 Rounds For Quality:

Side Lying T-Spine Rotation x 20 each side

Banded Foam Roller Pass Thru (against the wall) x20

Foam Roll T-Spine/Lats 2:00

Cat/Cow x 20

Arnold Chua
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6/20/23 - Tuesday