240# x 2 for Dina of @cap_masters
This is a HUGE PR for 1 rep, let alone 2
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Weightlifting:
A. Power Snatch 1.1.1 cluster ; building in 15 minutes
B. Push Jerk x 3 + split jerk x 2; climb to heavy in 15 min.
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Conditioning:
MAP Training @90+%
AMRAP 8
3 ring muscle ups
6 box jump overs 24/20 *work lateral rebounding
9 / 7 cal bike
Rest 4 min
4 min clock
20/16 cal bike
15 dB thrusters 50/35
Max power cleans 155/108
Rest 3 minutes
AMRAP 8 @90% – sustainability is key
30’ hs walk
30 double unders
6 shoulder to overhead 185/113-123
8 front squats ^
Rest 3 min
7 min ski Erg :35 hard / :25 easy
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Becomplete:
1. 3 rds NFT – 15 hang scap squeeze, 15 pvc dislocates, 15 rest db flys
2. Sorensen hold x 1 min x 3
3. Weighted plank 4 x 1-1:30 hold
4. Crossover symmetry