9/18/23 - Monday

Sep 17

A1) 10x (Hang Muscle Snatch + Hang Power Snatch + Hang Snatch)

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

A2) Ring Dips, Deficit Pushups or Pushups 5x10

B) 4 Rounds For Time:

200m Run

12 Power Cleans

9 Front Squats

6 Shoulder to OH

T1- Scale as needed

T2- 95/65

T3- 115/75

T4- 135/95

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

9/19/23 - Tuesday