complete 2022 / CAP 60 (choose)
AM-Mono:
Emom x 30
Min 1: :40 cal row
Min 2: :40 cal bike
Min 3: 1 rd “Cindy”
Weightlifting:
A. Snatch – 10 singles between 84-92%
B. Power Clean + Split Jerk: 10 singles between 85-87%
C. Front Squat: 4 x 9 @ +5lbs from prior week @30X0 target Tempo
Conditioning:
A. For time
75 power cleans 135/93
300 double unders
Rest 10 min
B. Afap
50 c2b pull-ups
5.4.3.2.1 hang squat snatch
(165/113-185/118-205/133-225/153-245/163)
*modify weights. Achievable and ladder format for YOU