Welcome Dr Mike Molloy to the CAP Team
am:
A. 20 min on Rower
:30 on Hard
:30 on easy
rest 10 min
20 min on bike
“same”
pm
A. Clean x 3 + Split Jerk; build to max in 15 min
B. Front SqT : 3RM “bottom up” SqT’s
*set rack height to bttom of your front sqT. you Will pull urself under and just stand up from the bottom of the front squat. then lower back down to rack. Between each rep, stand up tall, then go back under bar for next rep. Think starting from the bottom here
C.
amrap 10 @80
5 burpee muscle ups
10 Box jump (24/20) step down
15 Cal Row
rest 4 min
amrap 10 @85%
5 Tng Power Cleans (205/133)
10 Cal AB
25 DU
rest 4 min
emom x 5 @100%
10 Russian KB swings (heavy as possible)
10 burpees
**building on last week