COMPLETE:
Weightlifting:
A. Clean Pull + Hang SqT Clean + Jerk; drop bar, reset. SqT Clean + Front SqT + Jerk – to max in <18 minutes
B. Back Squat: 5.4.3 cluster at descending tempo. 3 second pause each rep on 5’s, 2 second pause each rep on 4’s, 1 second pause on the final set of 3 ; to max in <20 min
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Conditioning:
A. 5 rds
6 strict HSPU 4.5/3″ deficit
12 c2b pullups
18 cal row
B. Run
Every 3 minutes x 400m x 7
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becomplete:
1. Banded Dead bugs x 20 reps alt side. x 3 sets
2. Reverse Hyper x 25 reps x 3 sets
3. 2 rds , 50 banded scap squeezes + 25 banded tricep extensions + 25 pvc dislocates
4. Plate “around the world” x 10 (5 each direction) x 3 sets
5. Banded Side step x 30’ x5 sets each direction
6. Crossover Symmetry
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No equipment workout, see CAP_SIXTY