Stay tuned for much more activity on Social Media through CAP
All:
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
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
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