Wed, 03.25.20

“THE FITTEST” is available on iTunes! Go check it out.

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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: