Update:
1. We have extended the COMPLETE Phase out one more week alongside CAP_SIXTY for free. (You will find CAP_SIXTY on its own page above under programming). Enjoy and spread the word!
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Weightlifting:
A. Snatch up to 90% for the day
^Target: 65×3-70×3-75×2-80-83-87-90 % for working sets.
B. Power clean x 3 tnG + 1 Push Jerk; @ 70-75% of max clean x 5 sets
C. Split Jerk : 85% x 1 rep x 4 sets
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Conditioning:
A. Running clock
21-15-9
Strict HSPU
Ring Dips
Box Jump Overs 30/24” *step down
Rest 5 min
21-15-9
Hang Power Clean 135/93
Cal Row
Front SqTs
B. 5 rds @70-80%- smooth, sustainable
.25 Air runner
150’ Farmers Carry 70/53’s
50’ HS walk (Ramp / Obstacle)
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BECOMPLETE:
- Glute bridge 3×10 with :10 hold final rep
- single arm db row x 8 reps x 4 sets each wide – rest :30 between sets
- Lateral box step ups x 10 each leg x 3 sets
- Single arm ring rows x 6 each side x 4 sets – controller
- 3 rds 20 banded tricep press downs + 15 ghd sit-ups
- 30’ alt arm plate push x 4 sets
- KB “arm bar” stretch x :30-:45 per side x 4 sets
- Crossover symmetry protocol