9/25/23 - Monday

Sep 24

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

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

A2) Muscle Ups or Progressions 5x3

B) AMRAP 10

4, 8, 12, 16, 20...Climb the ladder

Calorie Row/Bike/Ski/Run

DB Snatch (alternating)

Toes to Bar

T1- Scale as needed

T2- 45/30

T3- 50/35

T4- KB Snatch 53/35

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

9/26/23 - Tuesday