12.7.18 Friday

A. Power Clean Prep
BN Front Rack Mobility x 20s
1/4 Front Squat w/ pause x 3 reps
Hip Power Clean x 3 reps
Power Clean from above knee x 3 reps
Power Clean from Ground x 3-5 reps
B. Power Clean x Touch N Go EMOM x 10 minutes
Minutes 1-4 x 5 reps
Minutes 5-7 x 4 reps
Minutes 8-10 x 3 reps
C. Three Sets:
DB Reverse Curl x 10-12 reps
Banded Tricep KickBack x 10-12 reps
D.  “A Christmas Story” 
Every 2 minutes x 8 sets (16 minutes)
3 Back Squat
3 Burpees
9/7 Cal Assault Bike
**Back Squat – Be sure the Weight is Challenging Here, Build if Necessary**
E. Decompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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