CAP60
Weightlifting:
A. Snatch ladder
W/ Sled . . .
50’ bodyweight sled Push
5 Squat Snatch’s 185/133
50’ Bodyweight Sled push
4 Squat Snatch’s 205/143
50’ Bodyweight sled push
3 Squat Snatch’s 225/153
50’ Bodyweight sled
2 Squat snatch 245/163
50’ Bodyweight Sled
1 Squat snatch 265/173
*note your run to your sled and from in your notes
OR
*adjust weighs accordingly Running Clock – 13 min
Done all as singles
minutes 0-5: 30 Clean and Jerks 135/93
Minutes 5-10: 20 Clean and Jerks 185/133
Minutes 10-13: AMRAP C&J at 225/153
Conditioning:
Running clock
250m row
15 burpees over rower
25 Russian swings 70/53
Rest 2 minutes
500m Row
30 burpees over rower
50 kb swings 70/53
Rest 2 minutes
1000m row
60 burpees over rower
100 Russian kb 50/35
Rest 1-2 min
Running @70-80% – working form and stride
3 min on , 1 min walk x 4 sets