12.31.18 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 + OHS (1+1) – 15 minutes to Build to Heavy Single or Technique Work
C.  “Rodman” 
Two Sets for Max Reps
3 minutes Assault Bike or Row
2 minutes Overhead Squat 135/95#
3 minutes Assault Bike or Row
2 minutes Rope Climbs
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 Dumbbell Snatch x 4/side
Rest 20s
Wall Walk w/ 5s pause at top of each rep x 3-5 reps
Rest 20 seconds
Plank on Elbows x 30 seconds **Weighted**
Rest 60 – 90 seconds
C. “Rodman” 
Two Sets for Max Reps
3 minutes Assault Bike or Row
2 minutes Goblet Squat
3 minutes Assault Bike or Row
2 minutes Rope Climbs
D. DeCompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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