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
+
Becomplete: