8/23/23 - Wednesday

Aug 22

A1) Split Jerk 10x1

*Start at 70% of 1RM Push Jerk and work up

A2) Rope Climb or Progressions 5x 1-2

B) For Time:

30 Calorie Row/Bike/Ski/Run

20 Hang Power Cleans

30 Shoulder to OH

20 Hang Power Cleans

30 Calorie Row/Bike/Ski/Run

T1- Scale as needed

T2- 95/65

T3- 115/75

T4- 135/95

Mobility -

2 Rounds For Quality:

Side Lying T-Spine Rotation x 20 each side

Banded Foam Roller Pass Thru (against the wall) x20

Foam Roll T-Spine/Lats 2:00

Cat/Cow x 20

Arnold Chua

8/25/23 - Friday