10.26.18 Friday

PERFORMANCE/FITNESS
A.  Power Jerk Prep
BN Front Rack Mobility x 20-30s
Strict Press x 3 reps
Push Press x 3 reps
1/4 OHS w/ Pause x 3 reps
Power Jerk x 3 reps
B. Power Jerk
0:00 – 10:00 – Build to Heavy Single
10:00 – 12:00 – Rest
12:00 – 14:00 – Power Jerk w/ pause in Catch of First Rep @ 80% of Heavy Single x 2 reps
14:00 – 16:00 – Power Jerk w/ pause in Catch of First Rep @ 80% of Heavy Single x 2 reps
C. “Everybody” 
For Time
60 Double Unders
10 Thruster 115/75#
60 Double Unders
20 Thruster 115/75#
60 Double Unders
30 Thruster 115/75#
D. DeCompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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