8.10.18 Friday

PERFORMANCE
A. Clean Prep
BN Front Rack Mobility x 20-30s/arm
Front Squat w/ pause x 3 reps
Hip Clean x 3 reps
Clean from above knee x 3 reps
Clean from Ground x 3 reps
B. Clean & Jerk – 15 minutes to Build to Heavy Single
C. “The Pump”
Complete as many rounds and reps as possible in 10 minutes
7 Strict Deficit Handstand Pushups 3/2″
1 Rope Climb w/ Legs
**Workout info
HSPU = Goal is to Choose a HSPU Option that you can perform 7 reps UB for Sets 1 – 3 if you HAD to
Scale Rope Climb = 5 Ring Rows from Straps** 
 
D. DeCompression
FITNESS
A. Clean Prep
BN Front Rack Mobility x 20-30s/arm
Front Squat w/ pause x 3 reps
Hip Clean x 3 reps
Clean from above knee x 3 reps
Clean from Ground x 3 reps
B. Clean – 15 minutes to Build to Heavy Single
C. “The Pump”
Complete as many rounds and reps as possible in 10 minutes
7 Strict Handstand Pushups
1 Rope Climb w/ Legs
**Workout info
HSPU = Goal is to Choose a HSPU Option that you can perform 7 reps UB for Sets 1 – 3 if you HAD to
Scale Rope Climb = 5 Ring Rows from Straps**
D. DeCompression

Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

 

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