10.19.18 Friday

PERFORMANCE
A. Snatch Prep
Behind Neck Snatch Grip Push Press x 3 reps
Overhead Squat w/ Pause x 3 reps
Hip Snatch x 3 reps
Snatch from Above knee x 3 reps
Snatch from Ground x 3-5 reps
B. Snatch – 15 minutes to Build to 1RM
C. “Love in an Elevator”
Complete as many rounds and reps as possible in 15 minutes
5 Wall Ball 20/14#
5 Box Jump w/ Step-down 24/20”
5 Cal Row
10 Wall Ball 20/14#
10 Box Jump w/ Step-down 24/20”
10 Cal Row
15.15.15, 20.20.20 etc..
D.  DeCompression
FITNESS
A. Snatch Prep
Behind Neck Snatch Grip Push Press x 3 reps
Overhead Squat w/ Pause x 3 reps
Hip Snatch x 3 reps
Snatch from Above knee x 3 reps
Snatch from Ground x 3-5 reps
B. Four Sets:
Jumping Back Squat x 4-6 reps  **Explosive Reps**
Rest 20 seconds
Wall Walk x 3-5 reps
Rest 20s seconds
Deadbug x 5/side
Rest 60- 90 seconds
C.  “Love in an Elevator”
Complete as many rounds and reps as possible in 15 minutes
5 Wall Ball
5 Box Jump w/ Step-down
5 Cal Row
10 Wall Ball
10 Box Jump w/ Step-down
10 Cal Row
15.15.15, 20.20.20 etc..
D. DeCompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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