9.21.18 Friday

PERFORMANCE
A. Snatch Prep
Behind Neck Snatch Grip Push Press x 3 reps
Overhead Squat w/ Pause x 3 reps
Hip Snatch x 3 reps
Snatch from Above knee x 3 reps
Snatch from Ground x 3-5 reps
B. Snatch – 18 minutes to Build to 1RM
C.  “OCF Tester #3” 
Five Rounds for Time:
15 Wall Ball
15 Power Clean
**Rx’d – 95/65#. 20#/10ft. 14#/9ft
Scaled  -75/55# 14#/9ft, 10#/9ft**
**Compare to 7.6.18 
IF this is your First Time Doing this Workout – Choose Rx or Scaled & Record Scores!!!** 
D. DeCompression
FITNESS
A. Snatch Prep
Behind Neck Snatch Grip Push Press x 3 reps
Overhead Squat w/ Pause x 3 reps
Hip Snatch x 3 reps
Snatch from Above knee x 3 reps
Snatch from Ground x 3-5 reps
B. Five Sets:
Jumping Back Squat x 4 Explosive Reps 
Rest 20 seconds
Wall Walk x 3-5 reps
Rest 20s seconds
Deadbug x 5/side
Rest 60- 90 seconds
C.  “OCF Tester #3” 
Five Rounds for Time:
15 Wall Ball
15 Power Clean
**Rx’d – 95/65#. 20#/10ft. 14#/9ft
Scaled  -75/55# 14#/9ft, 10#/9ft**
**Compare to 7.6.18 
IF this is your First Time Doing this Workout – Choose Rx or Scaled & Record Scores!!!** 
D. DeCompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

Leave a Reply

Close Menu
×

Cart