11.5.18 Monday

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 + Overhead Squat (1+1) – 12 minutes to Build to Heavy Single or Technique Work
C. “Big Poppa”
For Time:
50/35 Cal Assault Bike
35 Overhead Squat 95/65# **Scale up Option to 115/75#**
20 Chest to Bar Pullups
35 Overhead Squat
50/35 Cal Row
**CTB Pullups
  1. Scale up – Bar Muscle up
  2. Scale Down
    1. 20 CTB Pullups = 75 seconds
    2. Kipping Pullup x 20 reps
    3. Jumping CTB Pullups**
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 Dumbell 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. “Big Poppa”
For Time:
50/35 Cal Assault Bike
35 Dumbbell Front Squat
20 Chest to Bar Pullups
35 Dumbbell Front Squat
50/35 Cal Row
**CTB Pullups
  1. Scale up – Bar Muscle up
  2. Scale Down
    1. 20 CTB Pullups = 75 seconds
    2. Kipping Pullup x 20 reps
    3. Jumping CTB Pullups**
D. DeCompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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