7/22/24- Monday

Jul 21

A1) 7x (Snatch Pull + Power Snatch + Snatch)

*Start around 60% of 1RM Snatch and work up if possible

A2) Hollow to Arch Swings 5x10 or Hip to Bar Swings 5x5

B) EMOM 12

1- :45 Max Calorie Bike

2- :45 Max Reps Power Snatch

3- :45 Max Pullups

4- Rest

T1- Scale as needed

T2- 75/55

T3- 95/65

T4- 115/75 and Chest to Bar Pullups

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

7/23/24 - Tuesday