CAP_SIXTY:
A. SqT clean thruster + hang SqT clean + push jerk + tng clean ; to max
B. 3 rds
10 bar muscle Ups
400m run
5 snatch’s 165/113
16/12 cal bike
C. Becomplete
1. 3 rds of, 40 banded scap squeezes + 20 pvc dislocates + 40 band dacw pull-ups + 20 band tricepextensions
2. Wall Press – :15 Press ; rest :45 x10
3. Sorensen hold x :30-45 while performing lightweight DB rear fly’s x 3-4 sets
4. Med ball OH hold : lunge with twist. 40’ x 5 sets. Rest few Min between
5. Thoracic rotation drills: 12 reps each side x 3 set
6. Crossover symmetry