8.24.18 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 + Front Squat + Jerk (1+1+1)- 15 minutes to Build to Heavy Single today
C. “Step in the Name of Love” 
Four Rounds for time:
25/18 Cal Row
15 DB Step ups 24/20” 50/35# per hand
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 + Front Squat (1+1) – 15 minutes to Build to Heavy Single today
C. “Step in the Name of Love” 
Four Rounds for time:
25/18 Cal Row
15 DB Step ups
D. DeCompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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