COMPLETE / CAP60
*CAP60 – choose within your time frame
AM MONO
500m Row x 8; rest 1:30;
80% efforts
Weightlifting:
A. Squat Snatch
3 x 3 @75%
2 X 3 @80%
1 X 3 @85%
1 x 3 @ 77%
2 x 3 @ 83%
3 x 3 @70%
B. Squat Clean Ladder For time:
10 @55%
8 @60%
6 @65%
4 @70%
2 @75%
rest 5 min, reverse order
3 rds of,
12-9-6
deadlifts
hang power cleans
shoulder to overhead 205/133
Bike:
:45 hard
1:15 easy
x 6 sets