7.23.18 Monday

PERFORMANCE/FITNESS
A. Clean Pull + Clean Prep
BN Front Rack Mobility x 20 – 30s
Clean lift off w/ pause above knee x 3 reps
Clean Pull w/ pause in Extension x 3-5 reps
Hip Clean x 3 reps
Clean from above knee x 3 reps
B. Clean Pull w/ pause in Extension + Clean from above knee (1+1)  x Every 90 seconds x 8 sets (12 minutes)
Sets 1-4 x 2 reps
Sets 5-8 x 1 rep
C.  “21.15.9 Never Fails” 
For Time:
21 Overhead Squat 135/95# or Goblet Squat
21 Toes to Bar
15 Power Snatch 135/95# or Single Arm Dumbbell Snatch alternating Arms
15 Pullups
9 Squat Clean 135/95#
9 Chest to Bar Pullups
Gymnastics Scale up Option
21 Toes to Bar + 15 CTB Pullup + 9 Bar Muscle ups
Pullup Scaling                                         CTB Scaling
15 Kipping PU – 45s or Less                   9 CTB Pullups = 25s or Less
Or                                                             Movement Options –
15 Jumping Pullups                               Kipping Pullup or Strict Pullup
D. Accessory Work
Two – Three Sets
Seesaw Kettlebell Row x 8-10/side
Hip Flow x 1
**Hip Flow  (Start in Collapsed 90 90)=
Side to Side Switch x 3/side
Shin Box Extension x 3/side
Extension into Squat x 1/side**
+
Frog Stretchx 2 minutes
E. Decompression x 1-2/side
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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