Monday, 102416

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#sundayFunday = PR’s across the board. Check out the CAP instagram for details on lifts



am

A. SqT Snatch 5×3 @77-80%

B. SqT Jerk / snatch Balance – 12 min of singles once warm – goal is to squat Jerk. If positions aren’t there, snatch balance and work on narrowing the grip 

C. Running clock 

4 min hard on bike 

Rest 6 min

6 min hard on bike 

Rest 3 min

8 min on. Bike :30/:30

pm

A. 10 sets of 3 strict Hspu + 3 Kipping AFAP

*set up two stations , varying heights etc *1 for strict 1 for kipping *can adjust if need be 

B. 3 rds 

10 clean and jerks 155/108

30′ front rack walking lunge 

10 lateral burpees 

30′ front rack walking lunge 

C. Assistance Work

1. 3×15 weighted ghd sit-ups

2. 60′ waiters walks x 4

3. :10 external ring support hold / :20 rest x 6-8

4. 3 rds of 20 pvc dislocates + 20 banded scap saueezes 

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