8.31.18 Friday

PERFORMANCE
A. Jerk Prep
BN Front Rack Mobility x 20s
Strict Press x 3 reps
Dip Hold x 3 reps
Push Press x 3 reps
Split Jerk x 3 reps
B. Front Squat + Jerk (1+1) – 15 minutes to Build to Heavy Single
C.  “Pinned”
For Time
9 Thruster 95/65#
1 Rope Climb
15 Thruster 95/65#
2 Rope Climb
21 Thruster 95/65#
3 Rope Climb
27 Thruster 95/65#
4 Rope Climb
***Rope Climb Scale = Ring Row from Straps x 5****
D. DeCompression
FITNESS
A. Jerk Prep
BN Front Rack Mobility x 20s
Strict Press x 3 reps
Dip Hold x 3 reps
Push Press x 3 reps
Split Jerk x 3 reps
B. Four Sets
Push Press @21X1 x 5 reps **Building each Set**
Rest 20 seconds
Ring Row w/ pause at top & bottom x 4-8 reps **Feet Elevated, as horizontal as Possible**
Rest 20 seconds
Weighted Plank on Elbows x 30-45 seconds
Rest 60 – 90 seconds
C.  “Pinned”
For Time
9 Thruster
1 Rope Climb
15 Thruster
2 Rope Climb
21 Thruster
3 Rope Climb
27 Thruster
4 Rope Climb
***Rope Climb Scale = Ring Row from Straps x 5****
D. DeCompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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