12.10.18 Monday

PERFORMANCE/FITNESS
A. Muscle Snatch Prep
Behind Neck Snatch Grip Push Press x 3 reps
Hip Muscle Snatch x 3 reps
Muscle Snatch from Above knee x 3 reps
Muscle Snatch from Ground x 3-5 reps
B. Muscle Snatch from Above knee + Ground (1+1) – 12 minutes to Build to Heavy Single or Technique Work
C. Three Sets:
Zottoman Curl x 10-12 reps
Lying DB Skull Crusher from Floor x 10-12 reps
D.  “Donner” 
Complete as many rounds and reps as possible in 10 minutes of
20/15 Cal Row
12 Dumbbell Push Press 50/35# per hand
8 Ring Rows
E. Decompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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