10.12.18 Friday

PERFORMANCE
A. Clean Prep
BN Front Rack Mobility x 20-30s/arm
Front Squat w/ pause x 3 reps
Hip Clean x 3 reps
Clean from above knee x 3 reps
Clean from Ground x 3 reps
B. Clean & Jerk – 18 minutes to Build to 1RM
C. “Kashmir”
Complete as many rounds and reps as possible in 7 minutes
2 Dumbbell Thruster 50/35# per hand
2 Chest to Bar Pullups
4 Dumbbell Thruster 50/35# per hand
4 Chest to Bar Pullups
6 Dumbbell Thruster 50/35# per hand
6 Chest to Bar Pullups
8,8, 10,10 etc…
Rest 3 minutes
Complete as many rounds and reps as possible in 5 minutes
Row or Assault Bike for Cals
**CTB Scaling
  1. Kipping Pullup
  2. Jumping CTB Pullup**
D.  DeCompression
FITNESS
A. Clean Prep
BN Front Rack Mobility x 20-30s/arm
Front Squat w/ pause x 3 reps
Hip Clean x 3 reps
Clean from above knee x 3 reps
Clean from Ground x 3 reps
B. Clean – 18 minutes to build to 1 rep Max
C. “Kashmir”
Complete as many rounds and reps as possible in 7 minutes
2 Dumbbell Thruster
2 Chest to Bar Pullups
4 Dumbbell Thruster
4 Chest to Bar Pullups
6 Dumbbell Thruster
6 Chest to Bar Pullups
8,8, 10,10 etc…
Rest 3 minutes
Complete as many rounds and reps as possible in 5 minutes
Row or Assault Bike for Cals
**CTB Scaling
  1. Kipping Pullup
  2. Jumping CTB Pullup**
D. DeCompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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