Monday, 05.11.20

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