9.14.18 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)- 18 minutes to Build to Heavy Single today
C. “Make it Count” 
For Max Reps
2 minute Assault Bike or Row for Cals
Rest 60 seconds
2 minute Max Dumbbell Manmaker 50/35# per hand
Rest 60 seconds
2 minute Burpees to 6″ Target
Rest 60 seconds
2 minute Assault Bike or Row for Cals
**Manmaker = Pushup + Row L + Row R + Burpee + Ground to Overhead**
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) – 18 minutes to Build to Heavy Single today
C. “Make it Count” 
For Max Reps
2 minute Assault Bike or Row for Cals
Rest 60 seconds
2 minute Max Dumbbell Manmaker
Rest 60 seconds
2 minute Burpees to 6″ Target
Rest 60 seconds
2 minute Assault Bike or Row for Cals
**Manmaker = Pushup + Row L + Row R + Burpee + Ground to Overhead**
 
D. DeCompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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