9.7.18 Friday

PERFORMANCE
A.  A. Muscle Snatch Prep
Tall Muscle Snatch x 3
Hip Muscle Snatch x 3 reps
Muscle Snatch from above knee x 3 reps
Muscle Snatch from Below Knee x 3 reps
Muscle Snatch from Ground x 3 reps
B. Muscle Snatch + Power Snatch (1+1) – 15 minutes to Build to Heavy Complex
**Reps are NOT TnG, 5s Reset Btw MS & PS**
C.  “OCF Tester #2”  
Complete as many around and reps as possible in 3 minutes
Deadlift x 5 reps
Burpees over Barbell Lateral x 5 reps
Rest 2 minutes
Complete as many around and reps as possible in 3 minutes
Deadlift x 3 reps
Burpees over Barbell Lateral x 3 reps
Rest 2 minutes
Complete as many around and reps as possible in 3 minutes
Burpees over Barbell Lateral
Amrap #1
Rx’d – 225/155#
Scaled – 135/95#
Amrap #2
Rx’d – 315/205#
Scaled – 185/135#
**Compare to 7.3.18.  
IF this is your First Time Doing this Workout – Choose Rx or Scaled & Record Scores!!!** 
 
D. DeCompression
FITNESS
A. Muscle Snatch Prep
Tall Muscle Snatch x 3
Hip Muscle Snatch x 3 reps
Muscle Snatch from above knee x 3 reps
Muscle Snatch from Below Knee x 3 reps
Muscle Snatch from Ground x 3 reps
B. Five Sets
Muscle Snatch Cluster x 1.1.1. rest 10 seconds btw reps
Rest 20 seconds
Single Arm Front Rack Kettlebell Squat x 6-8/arm
Rest 20 seconds
Side Plank x 30 seconds/side
Rest 75- 90 seconds
C.  “OCF Tester #2”  
Complete as many around and reps as possible in 3 minutes
Deadlift x 5 reps
Burpees over Barbell Lateral x 5 reps
Rest 2 minutes
Complete as many around and reps as possible in 3 minutes
Deadlift x 3 reps
Burpees over Barbell Lateral x 3 reps
Rest 2 minutes
Complete as many around and reps as possible in 3 minutes
Burpees over Barbell Lateral
Amrap #1
Rx’d – 225/155#
Scaled – 135/95#
Amrap #2
Rx’d – 315/205#
Scaled – 185/135#
**Compare to 7.3.18.  
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:

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