CAP60:
A. Hip Snatch – 5RM + 1×5@90%
B. Repeats
15 Hang Clean 135
400m Run
15 Hang clean
rest 5 minutes
9-7-5
shoulder to overhead 205/133
2x t2b
rest 5 minutes
EMOM x 9
min 1: 15/12 cal row
min 2: 12 burpees over rower
min 3: 9 sandbag to shoulder
CAP60:
A. Hip Snatch – 5RM + 1×5@90%
B. Repeats
15 Hang Clean 135
400m Run
15 Hang clean
rest 5 minutes
9-7-5
shoulder to overhead 205/133
2x t2b
rest 5 minutes
EMOM x 9
min 1: 15/12 cal row
min 2: 12 burpees over rower
min 3: 9 sandbag to shoulder