10.8.18 Monday

PERFORMANCE/FITNESS
A. Snatch Lift off + Snatch Pull w/ Pause Prep
Snatch Lift off w/ pause above knee x 4-5 reps
Snatch Grip Romanian Deadlift to above Knee x 4-5 reps
Snatch Hip to Extension Hold x 4-5 reps
Snatch Pull w/ Pause in Extension x 4-5 reps
B. Snatch lift off w/ pause above knee+ Snatch Pull w/ pause in Extension x Every 90 seconds x 7 sets (10:30)
Set #1 & 2 – 3+3
Set #3 & 4 – 2+2
Set #5 – 7 – 1+1
C. Gymnastics Strength Work 
Strict Pullup
A. Scap Pullup w/ 3s Pause at top + 1/2 Pullup w/ 3s Pause x 2 reps x 4 sets
B.Ring (Neutral Grip) Flexed Arm Hang Hold x 10-15 seconds w/ 1/4 lowers w/ 5 hold in each lower & 3s lowering x 4 sets
C. Stable Surface 2s pause at Top & Bottom x 2-6 x 3 sets
D. Hollow Hold x 20-30s x 1-3 sets
Strict Handstand Pushup
A1. Wall Climb x 2 + Stomach to Wall HS hold x 20s x 2 sets
A2. Crab Walk x 30ft x 2 sets
B1. Feet Elevated Ring Row w/ pause at top & Controlled Lower x 6 reps x 4 sets
B2. Seated DB Press x 6 reps x 4 sets
C1.Hollow Hold w/ PVC Pipe x 45 seconds x 1 – 3 sets
C2. Arch Body Hold w/ PVC x 45 seconds x 1-3 sets
 
Strict Muscle up – Minimum 1 Strict CTB + 1 Strict Full ROM Ring Dip
A. Towel Kip Swing x 8-10 x 2 sets
B. High Ring Muscle up Negative x 10s x 2 reps x 3 sets
C. Crab Walk x 30ft x 3 sets
D. Feet Elevated Ring Row w/ pause at top & Controlled Lower – Collect25 reps
E1. FLR on Rings x 40s  x 1 – 3 sets
E2. Reverse Plank on Elbows on Small Box  x 25 seconds x 1-3 sets
Advanced – Prerequisite 1 Strict HSPU + 1 Strict MU
A. Wall Walk x 7 x 2 sets
B. Body Tighter x 10s hold/10s relax x 6 sets
C. Free Standing HS hold x 20s x 5 sets **Partner Spot if Necessary**
D. Strict Muscle Up – Accumulate 15 reps
D. “Immigrant Song” 
PERFORMANCE 
For Time:
21.15.9
Burpees over Barbell
Hang Power Snatch 95/65# **Scale up Option 115/75**
FITNESS
For Time:
21.15.9
Burpees over Dumbbells
Dumbell Snatch alternating arms
E. DeCompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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