#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