Complete / CAP_SIXTY: shorter time folks, choose weakness work
Weightlifting:
A. 5RM TnG Hang Squat Snatch + 2 x 5 @85%
B. Push Jerk: 5 x 10
1st set at 50% and ascending
/
Conditioniong:
A. Row
500m x 7 ; rest 1:30
– shooting for -:1 from last weeks splits
B. Every 5 min x 4 sets
6 Hang Power cleans
12 box jump 30/24
6 hang power cleans
12 back Rack alt lunges
– heavy is a focus here, but UB sets and same weight through entire round. Can adjust weight where needed for next round etc.
C. Bike
:45 @90+%
1:15 at 50%
x 8 sets