Wed, 02.05.20

Who’s excited for the WZA Mock weekend?!!?!?

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CAP60

Warmup

0:00-5:00 : Bike @60-80%

5:00-10:00: AMRAP 5

5 inchworms in place

10 alt lunge w/ Samson stretch

20 double Unders

10:00-15:00: snatch Prep, warm up & activation

15:00-30:00

Axle Bar Hang Power Snatch

Heavy 10

Heavy 8

heavy 6

*if no axle bar or fat grips, sub for regular bar, narrow grip and no hook allowed.

35:00-50:00

3 rds

21 / 16 cal ski erg

15 c2b pullups

9 Goblet squats 106/70 *or AHAP

60’ burpee broad jump

50:00-55:00

5 min amrap

10 cal row

10 ghd sit-ups

20 dU

55:00-60:00

Options:

Foam roll

Flush bike or row

Stretch

Crossover symmetry

*devote more time here recovering if have extra time

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Complete:

Weightlfting:

A. Axle Bar Hang Power Snatch

Heavy 10

Heavy 8 heavy 6

For the day

B. Push Press; E2MOM x 10 sets.

3.2.1.3.2.1.3.2.1.3

60%-65%-70%-65%-70%-75%-70%-75%-80%-75%

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Conditioning:

A. 3 rds

21 / 16 cal ski erg

15 c2b pullups

9 Goblet squats 106/70

60’ burpee broad jump

B. @80%

21 / 16 cal row

21 gHD situps

21 cal c2 bike

Rest 2 min x 3 rds

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