Teammate Tuesday
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CAP60
A. Snatch – (block or hang) building on prior week – 3rm
<18 min
B. 600m Row + 18 burpees over the rower ;
Rest :60 min x 5-6 rds
+
15 banded face pulls
:15 ring support hold
1 min sorenson Hold
X 4 rds through
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Complete: (2sessions)
Weightlifting:
A. Snatch – (block or hang) building on prior week – 3rm + 1×3@90%
B. Snatch Grip DL 1″ deficit x 2 reps no hook; @103% snatch x 3 sets
C. RDL 3×10 ; at 5# over last weeks final set
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Conditioning:
A. 600m Row + 18 burpees over the rower ;
Rest :60 min x 6 rds
B. Emom x 10
Minute 1: 10 / 8 cal bike + 5 Heavy hang power cleans (athlete specific)
Minute 2: 5 box jump overs (no rebound) 30/24 + 7-10 t2b
C. Air runner
2 min @80%
1 min walk
X 5
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becomplete:
1. 10 min of hand eye woke. Basketball , tennis ball off wall, football pass catch etc
2. 4x through
15 banded face pulls
:15 ring support hold
1 min sorenson Hold
3. Single arm OH box step ups x 10 reps each side x 3 sets each side
4. 4 rds
:20-:30 bridge hold
1 min weighted plank
5. Crossover symmetry