11.16.18 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 Heavy Single or Technique Work
C. “Karen”
150 Wall Ball 20/14# for time
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:
Hang Dumbbell Snatch x 4-6/arm
Rest 20s
Goblet Squat @3030 x 10-12 reps
Rest 20 seconds
Side Plank x 30 seconds per side
Rest 60 – 90 seconds
C. “Karen”
150 Wall Ball 20/14# for time
D. DeCompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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