9/20/21 - Monday

Sep 19

A1) EMOM 16

Odd- 2 Cleans

Even- 5-7 HSPU or 7-10 Pushups

*Start around 70% of 1RM Clean and add weight each round if possible

B) AMRAP 8

30 Double Unders or 45 Single Unders

15 KB Swings

5 Burpees

T1- You pick the weight

T2 and T3- 53/35

Competitor- 70/53

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/Cow

Arnold Chua

9/21/21 - Tuesday