Friday, 06.11.21

Friday Smiles

CAP60

FOR OUR FULL PROGRAMMING, including am mono / prep work, gymnastics sessions and assistance work. . . Visit the complete page and get signed up!

Weightlifting:
A. Power Snatch Ladder
5 TnG
4 TnG
3 TnG
2 TnG
rest :90 between tng sets, while increasing weight
rest 3 minutes after the 2 rep, reset weights, increase where possible and repeat ladder
B. Front Squat 4 x 9 @72%

Conditioning:
Running clock
9-7-5
thruster 185/123
12 bar facing burpees

rest 3 minutes

18-14-10
power cleans 135/93
box jumps (step down) 30/24
cal bike