Week 1
For double sessions days, assistance work post and other target focuses, please the COMPLETE blog daily.
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CAP_SIXTY:
A. OHS – 5RM + 2×5@90% – week 2
B. For time:
21 squat snatch 135/93
15 burpee box jump overs 30/24
9 /7 ring muscle ups
21 squat cleans 135/93
15 burpee box jump overs ^
9 / 7 ring muscle ups
21 thrusters 135/93
15 burpee box jump overs ^
9 / 7 ring muscle ups
+
Banded face pulls: 4 x 25 reps
DB sa row x 10 reps x 4 setS each side
2 rds, 20 pvc dislocates + 10 hang scap squeeze
Single arm banded row x 20 reps x 3 sets