9/7/21 - Tuesday

Sep 6

A1) Back Squat 5x3

*75%, 80%, 3x85%

A2) HS Walk 5x 20-30ft or Shoulder Taps (wall/box) 5x20

B) AMRAP 8

3, 6, 9, 12, 15...Climb the ladder

Hang Power Snatch

2x Wallballs (6, 12, 18, 24, 30…)

T1- You pick the weight. Can sub DB Snatch (2x)

T2- 75/55 BB and 20/14 WB

T3- 95/65 BB and 20/14 WB

Competitor- 115/75 and 20/14 WB

Mobility -

2 Rounds For Quality:

T-Spine Rotation (bottom of squat) x 20 each side

1:00 Foam Roll T-Spine/Lats

1:00 Bonesaw on Calves

1:00 Pigeon Stretch each side

Cat/Cow x 20

Arnold Chua

9/8/21 - Wednesday