7.20.18 Friday

PERFORMANCE
A. Press + Push Press Prep
Pez Dispenser x 3 reps
Strict Press x 5 reps
Dip Hold x 3 reps
Push Press x 5 reps
B. Four Sets:
Clean Grip Romanian Deadlift @22X1 x 3-5 reps
Rest 30 seconds
Behind Neck Snatch Grip Push Press + Overhead Squat @22X1 (1+1) – **Build to Heavy Single in 4 sets**
Rest 90 seconds
C.  “Dig”
Four Rounds for time:
50 Double Unders
15 Overhead Squat 95/65# **Scale up Option to 115-135/75-95#**
D. Decompression x 1-2/side
FITNESS
A. Clean Grip RDL Prep
Band March x 30 seconds
Clean Grip SL RDL x 3/leg
Clean Grip RDL @22X1 x 5-7 reps
B. Four Sets:
Clean Grip Romanian Deadlift @22X1 x 3-5 reps
Rest 30 seconds
Strict Press + Push Press (1+1) **Build to Heavy Single in 4 sets**
Rest 90 seconds
C.  “Dig”
Four Rounds for time:
50 Double Unders or 100 Single Unders
15 Overhead or Goblet Squats
D. Decompression x 1-2/side
Need tips on how to dominate the cardio? Watch this short video:

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