CAP60:
A1. Snatch every :90 x 12; starting at 65% ascending to 1RM for the day
OR
A1. Clean and Jerk every 2 min to heavy Single for the day. Starting 70%
- Max 10 sets
B. AFAP 10 c2b pullups 10 hang cleans 225/153 20 c2b pullups 20 Deadlifts 315/223 30 c2b pullups 30 shoulder to overhead 135/93 *modify weights accordingly. Not unbroken intention. But HEAVY!
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COMPLETE: (Non WZA Competitors. WZA Prep weekends folks are OFF today. Full REST DAY)
Weightlifting:
A. Snatch every :90 x 12; starting at 65% ascending to 1RM for the day
B. Clean and Jerk every 2 min to heavy Single for the day. Starting 70%
C. Back SqT: Heavy Single for the day
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Conditioning:
A. AFAP 10 c2b pullups 10 hang cleans 225/153 20 c2b pullups 20 Deadlifts 315/223 30 c2b pullups 30 shoulder to overhead 135/93 *10 min time cap
B. 3 rds – movement focus, not time 10 Squat Jumps (barbell – weight relative to person, light and explosive is target) 20 GHD Situps 20 box step ups alt legs 60 double unders 60’ HS walk
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Gymnastics : (add) Emom x 10 5 cal ski + 3-5 strict hspu
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Becomplete:
- banded dead bugs x 12 each side x 4 sets
- Db SA Row x 10 reps x 4 sets each side
- Reverse hyper 3×25 @25% of max squat
- Banded side steps : 4x 30’ each way
- Accumulate 2:30 in Bridge hold
