7/1/24 - Monday

Jun 30

A1) 7x (Clean Pull + Hang Clean + Clean + Jerk)

*Start around 60% of 1RM and work up

A2) GHD Situps 5x 8-10 or V-Ups 5x 10-15

B) EMOM 12

1- 20-25 KB Swings

2- 10-15 Box Jump Overs

3- 10-15 Pullups

4- Rest

*Pick a number you can do for all 3 rounds. Can move up if you too easy.

**Scored by max pullups in final round

T1- Scale as needed

T2- 53/35 KB and 24"/20"

T3- 53/35 KB and 24"/20" and Chest to Bar Pullups

T4- 70/53 KB and 30"/24" and 5-7 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

7/2/24 - Tuesday