Friday, 06.18.21

CAP60, COMPLETE / By

Conditioning: (1st session)
Running Clock
9-7-5
Muscle ups
Squat Snatch 135/93

Rest 3 minutes

12-9-6
Strict  pullups
OHS 165/113

Rest 3 minutes

15-12-9
Burpee jumping c2b  pullups
Box jumps overs 30/24

Rest 3 min

18-15-12
C2b Pullups
Power Cleans 165/113

Rest 3 minutes

21-18-15
Pullups
Db box step overs
Cal bike

Weightlifting: 2nd session


A. Squat Snatch
Every 2 min x 22 minutes
Min 1-5 x 3 reps
Min 6-10 x 2 reps
Min 11-19 x 1 rep + 1 OHS
Min 20-22 x 1 rep

B: Front Squat 4 x 9 @74%

BECOMPLETE:

  1. 2k row at 75%
  2. GHD Back Extension 4 x 10
  3. Barbell clean grip upright row x 8-10 reps x 4 sets
  4. Bent over DB Rear Fly’s x 12 reps x 4 sets
  5. Banded Face Pulls 3 x 20 reps
  6. Banded Scap Squeezes
  7. 15-20 min of Stretching, longer hold poses etc