7/19/24 - Friday

Jul 18

A) EMOM 10

1- 3-5 Strict Pullups or 5-7 Pullup Progression (add/subtract reps as needed)

2- Max Hollow Hold or Hollow Rocks

B) E3MOMx6

200m Run

5 Hang Power Snatch

5 OH Squat

*Add 2 Hang Power Snatches and OH Squats each round. Max reps of OH Squats in final round. (5, 7, 9, 11, 13, 15+)

T1- Scale as needed

T2- 75/55

T3- 95/65

T4- 115/75

Mobility -

2 Rounds For Quality:

Side Lying T-Spine Rotation x 20 each side

1:00 Pigeon Stretch each side

1:00 Foam Roll Lats (each side)

20 Cat/Cows

Arnold Chua

7/20/24 - Saturday