Happy Monday!
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COMPLETE:
Weightlifting:
A. Snatch: (from block just above knee) 5×3@80% of hang snatch (target)
B, back SqT : Back SqT wave;
5.3.1.5.3.1.5.3.1
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Gymnastics:
Strict HSPU : 10×5
Resting 2 min btwn; athlete choose set up
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Conditioning
A. Afap
500m Run
5 clean and jerks @225/153
5 rope climbs to 15’
400m Run
4 cj
4 rope climbs
300m Run
3 cj
3 rope climbs
200m Run
2 cj
2 rope climbs
100m Run
1 cj
1 rope climb
*see notes for workout on CAP_SIXTY BLOG
B, 2 rds
50/40 cal bike
30 c2b pull-ups
Rest 5 min between rounds
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Becomplete:
1. Banded single arm tricep press downs 3x 12-15 reps
2. Kb front rack lateral box step overs – 10 reps total alternating sides over box x 4 sets
3. Banded deadbugs x 10 each side x 3 sets
4. Waiters carry 40’ x 5 sets each arm
5. 3x through: 15 weighted sit-ups + 12 alt Russian Twists + 9 cal ski erg (is have)
6. Accumulate 2:30 holding thoracic bridge (think gymnastics)
7. Crossover symmetry