Saturday, 080616

Stay tuned for much more activity on Social Media through CAP


A. Snatch to heavy single in 18 minutes

B. Clean and Jerk to heavy single in 18 minutes

C. Front SqT – Heavy double in 15 minutes 

D. 5k Run 

E. Assistance Work 

50m Yoke Walks x 6-8 sets (AHAP)


10 min of bear hug sand bag walks, done in 50’ increments. as many as you can here, building up the back and support system. 


5-10 min of scap work 

2 thoughts on “Saturday, 080616”

  1. Dynamic warmup crossover symmetry
    A. 205
    B. 245
    C. 325
    D. 20:30ish
    E. 4×7 at 415
    F. Done with 115# atlas stone for 17 “reps”
    Romwod foam roll couch stretch 10 minutes/side

  2. Kristina Ushakova

    A: built to 133, lots of reps at 123 & 128.
    B: built to 153, felt awful on these
    C: skipped FS short on time
    D: 22:07, happy with this
    E: 8x50m @ 230#
    Bear hug sand bag walks with heaviest one I could stuff not sure how much it weighed, scap work done

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