CAP_SIXTY:
Weightlifting:
A. Front SqT – Emom x 6 x 8 reps – @30X0 tempo target 50-55%
B. KB Swings : Emom x 6 x 23 reps – heavy!
C. DB Push Jerk x 8 each side x 7 sets – heavy. :30-1 min rest between
D. Db seated strict press x 6 reps heavy each side x 5 sets
OR
Conditioning:
A. (Prior test piece)
Amrap 10
10 OHS 96/63
10 t2b
10 box jump overs 24/20
Rest 5 minutes
B. MAP Training at 70%
4 rds
500m row
40’ Double DB OH Lunge 50/35’s
30 abmat sit-ups
20 pushups
10 dB devils press
Rest 1 min between rds
***choose weightlifting today, or conditioning