12.28.18 Friday

PERFORMANCE/ FITNESS
A. Thruster Prep
Behind Neck Front Rack Mobility x 20s
Front Squat w/ Fast Concentric x 3 reps
Strict Press x 3 reps
Push Press x 3 reps
Thruster x 3 reps
B. Thruster off Rack – 15 minutes to Build to Heavy Double
C. “The Chief” 
Five Sets:
Complete as many rounds and reps as possible in 3 minutes
3 Power Clean 135/95#
6 Pushups
9 Air Squats
Rest 1 minute btw rounds
**Pick up where you left off**
D. Decompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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