11.19.18 Monday

PERFORMANCE/FITNESS
A. Split Jerk Prep
Behind Neck Front Rack Mobility x 20s
Strict Press x 3 reps
Dip Hold x 3 reps
Push Press x 3 reps
Press in Split x 3 reps
Split Jerk x 3 reps
B. Clean & Jerk – 15 minutes to Build to Heavy Single or Technique Work
Squat Clean + Any Style Jerk (Power or Split)
C.  “We Will Rock You” 
Teams of two, alternate movements Complete as many rounds and reps as possible in 22 minutes
20 Cal Assault Bike
20 Dumbbell Thruster 50/35# per hand
20 Dumbbell Box Step over 50/35# 24/20”
20 Kipping Pullups
20 Box Jumps w/ step down 24/20”
Kipping Pullup Scale
  1. 20 Pullups = 45 seconds
  2. 20 Jumping Pullups
E. Decompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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