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CAP_SIXTY:
A. Power Snatch + Snatch Balance + OHS + 3 Snatch Pulls (from floor); climb for the day in <18 min
B. Conditioning:
Bike
Minute 1: 10 sec sprint, 50 seconds rest
Minute 2: 20 sec sprint, 40 seconds rest
Minute 3: 30 sec sprint, 30 seconds rest
Minutes 4: 40 sec sprint, 20 seconds rest
Minute 5: 50 sec sprint, 10 seconds rest
Minute 6: 40 sec sprint, 20 seconds rest
Minute 7: 30 sec sprint, 30 seconds rest
Minute 8: 20 sec sprint, 40 seconds rest
Minute 9: 10 sec sprint, 50 seconds rest
Minute 10: 1 min at 80%
Rest 4 minutes, stretch hip flexors , hamstrings, quads
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COMPLETE:
Weightlifting:
A. Power Snatch + Snatch Balance + OHS + 3 Snatch Pulls (from floor); climb for the day in <18 min
B. CG Bench Press: 3.3.3 cluster ; :10 count between cluster sets; to max for the day in <18 min
C. Ring row : 75 afap (feet are hip level)
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Conditioning:
Bike
Minute 1: 10 sec sprint, 50 seconds rest
Minute 2: 20 sec sprint, 40 seconds rest
Minute 3: 30 sec sprint, 30 seconds rest
Minutes 4: 40 sec sprint, 20 seconds rest
Minute 5: 50 sec sprint, 10 seconds rest
Minute 6: 40 sec sprint, 20 seconds rest
Minute 7: 30 sec sprint, 30 seconds rest
Minute 8: 20 sec sprint, 40 seconds rest
Minute 9: 10 sec sprint, 50 seconds rest
Minute 10: 1 min at 80%
Rest 4 minutes, stretch hip flexors , hamstrings, quads
Into,
E3MOM x 21 minutes of work
5 Heavy Hang Power Clean + 20/16 cal bike
+
10 min flush / cool down
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becomplete: