CAP60:
Weightlifting:
A. Muscle Snatch : heavy 5, heavy 3 and some heavy singles.
B. Deadlift (done second session, post sandbag conditioning workout)
1 x 20@45%
1 X 10 @55%
5 @ 65%
5 @ 75%
80% for max reps
Conditioning:
A. AFAP
100m shuttle Run, w/ Sanbag
Then,
21 cal bike
6 sb over shoulder
15 cal bike
6 sandbag over shoulder
9 cal bike
6 sandbag over shoulder
Then,
100m shuttle Run