CAP60
A. Running clock
0-10 minutes
21-15-9
Hang Power Snatch’s 95/63
Overhead SqTs
*100 double unders between rds (so 200 total DU)
@10 min mark
8 min clock to hit 5RM Shoulder to Overhead from the ground
Rest 4 minutes
@22 min mark
12-9-7
Deadlifts 315/223
Strict HSPU 6/3” deficit
*10 min time CAP
**modify weight / height accordingly to complete w: quality movement
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NFT
B1. Double KB OH Walking Lunge x 25’ x 3
B2. 15 GHD Situps
B3. 15 banded scap squeezes
B4. 10 PVC Dislocates
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Complete:
(AM SESSION)
Weightlifting:
A. Back SqT : 5RM w/ 2 second pause each rep + 1×5@90% w/ pause
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Conditioning:
A. Running clock
0-10 minutes
21-15-9
Hang Power Snatch’s 95/63
Overhead SqTs
*100 double unders between rds (so 200 total DU)
@10 min mark
8 min clock to hit 5RM Shoulder to Overhead from the ground
Rest 4 minutes
@22 min mark
12-9-7
Deadlifts 315/223
Strict HSPU 6/3” deficit
*10 min cap
@35 min mark.
3 rds
50’ double KB OH Lunge 50/35’s
20 GHD Situps
+
15-20 min bike flush at Z1
PM SESSION:
AFAP
30 burpee slam balls (50.30#) over 48/40”
60/48 cal row
90’ HS Walk (30’ sections) w/ 3 Hs Ramps. (2 up ramps , 1 up stairs)
+
B1. 1 min hip mobility flow
B2. 1 min lax ball over back
B3. 1 min thoracic upper back twist / stretch
X 3-4 rds through
+
15 min foam rolling / recovery