Weightlifting:
A. Power Snatch + OHS (2+1) ; EMOM x 15
B. Back Squat 4 x 6 77-78%
C. Reverse Hyper 3 x 30 reps at 25% of 1RM back squat
/
A. Row Intervels
500m Row x 7 ; rest 2:15; lowering splits from last weeks 80% output and setting a progression point for coming weeks.
B.
/
Becomplete:
1. Tgu : 6 reps alt x 4 sets – smooth and controlled
2. HS balance practice 8-10 min
3. 6-8 min pm ankle mobility
4. Side plank work 5-7 minutes
5. Crossover symmetry
*CAP_SIXTY Athletes. One strength piece + Rows as your focus.