11.2.18 Friday

PERFORMANCE/FITNESS
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. 3 Position Clean (Hip, Above knee + Ground) – 14 minutes to Build to Heavy Single
C. “Duran” 
Five Round for time
20 Kettlebell Swings 55/35#
10 Burpee Box Jump over 24/20”
D. DeCompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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