8/14/23 - Monday

Aug 13

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

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

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

B) For Time:

200m Run

15 Clusters

15 Pullups

200m Run

12 Clusters

12 Pullups

200m Run

9 Cluster

9 Pullups

T1- Scale as needed

T2- 75/55

T3- 95/65 and Chest to Bar Pullups

T4- 115/75 and 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

8/15/23 - Tuesday