CAP60
Weightlifting / Strength:
A. Push Press
Warmup Set
50% x 10
60% x 8
70% x 6
75 % x 3
80% x max reps
drop 5 to 10lbs, 1 more set of max reps
Or
B. Back Squat
Warmup Set
50% x 10
60% x 8
70% x 6
75% x 3
80% x max reps
rest 4 minutes, – 5 to
10lbs, max reps again
*slightly lower % than prior week target more reps , but same climb / warmup building.
Conditioning:
A. 3-4 rds
400m Run
12 hang power snatch 95/63
15/12 cal bike
12 russian kb swing
40 double unders
rest 3 minutes between