11.12.18 Monday

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 + Hang Clean (1+1) – 12 minutes of Work
C. Three Sets:
Tall Kneeling Hammer Curl x 10-12 reps
Dumbbell Tricep KickBack x 10-12 reps
D. “Symmetry” 
Complete as many rounds and reps as possible in 9 minutes of
3 Kettlebell Clean R Arm 55/35#
3 Kettlebell Clean L Arm
3 Burpees
6 Kettlebell Clean R Arm 55/35#
6 Kettlebell Clean L Arm
6 Burpees
9,9,9, etc…
E. Decompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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