7/8/24 - Monday

Jul 7

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

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

A2) Hollow to Arch Swings 5x10

B) For Time:

50 Wallballs

40 DB Snatclhes

30 Pullups

40 DB Snatches

50 Wallballs

T1- Scale as needed

T2- 20/14 WB and 45/30 DB

T3- 20/14 WB and 45/30 DB w/ Chest to Bar Pullups

T4- 20/14 WB and 50/35 DB w/ Bar or Ring Muscle Ups (15)

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

7/9/24 - Tuesday