7/31/23 - Monday

Jul 30

A1) 7x (2 Hang Snatch +1 Snatch)

*Start around 50-60% of 1RM Snatch and work up.

A2) Static Hollow to Arch 5x10 or Hollow to Arch Swings 5x10

B) AMRAP 9

3, 6, 9, 12, 15...Climb the ladder

Calorie Row/Bike/Ski/Run

Pullups

T1- Scale as needed

T2- Pullups

T3- Chest to Bar Pullups

T4- 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

8/1/23 - Tuesday