COMPLETE: (A full view for CAP60 today)
AM / Mono:
Row / Ski
300m row
200m ski
.1 on runner
5 double Kn hang snatch *start light, progress # through rounds.
Rest 1-:90 x 7-8
Warmup piece : addition to your normal
3 rds
4 alt TGU
:30 l sit hold
2 rope climbs
10 ghd back next
Weightlifting + :
A. SqT Clean & Jerk Wave 3.2.1.3.2.1 etc.
every 3 minutes x 21-24 minutes
3 reps, then 2 reps, then single.
back to 3, more weight than first 3
2 and 1 and so forth.
B. Thruster + GHD
Every 3 minutes x 6 sets
3-5 Thrusters
15 GHD Situps
*start at 5 thrusters, increase weight and can descend in reps. First set target 65-70% minimum. Heavy loading today
C1. Power Clean x 4 (NOT TnG)
C2. Seated Box jumps x 3
x 5 sets
Conditioning: (separate sessions)
A. AFAP
25 muscle ups
20 DB box step overs 70/50’s over 24/20″
15 burpee muscle ups
10 sandbag over shoulder 150/100
B. AFAP
50/40 cal bike
40 alt pistols
30 db snatch 70/50
200’ sandbag carry 150/100
100 double unders
BECOMPLETE:
- Kb / Db windmill x 5 each side x 4 rds
- Db bent over tricep kick back x 10-12 reps x 4 sets
- Bent over barbell row 4 x 8
- 50 band face pulls
- Reverse hyper 4 x 25
- Crossover symmetry