CAP_SIXTY:
A. SqT Snatch : 2 reps every :45 x 7 sets : start 55-60% of 1RM and ascend
B. 6 rds
6 Clean and jerks 155/108
12 bar facing burpees
24 double unders
+
1a. Db SA row x 10 reps x 4 sets each aide
1b. 20 band scap squeezes
1c. 10 ring row hold scap squeezes
X 4 supersets of above
2a. Thoracic bridge hold :20-:30 hold
2b. Downward dog :20
x 5 sets through
3. DB hammer curls; alt arm x 20 reps x 4 sets
4. Weighted setups 4 x 15
5. Crossovery symmetry protocol