CAP60

CAP60

Wed, 06.07.23

WLA. Power clean + push Press ;power Clean + push jerk;Power Clean + split jerk*complex E3MOM x 8 working setsB. Front Squat :5RM w/ 4 count pause in hole each rep ConditioningA. 4 Sets @55-65-75-85% output75’ sled Push50 heavy rope Double Unders75’ sled pull50’ hs walk (with obstacle)Rest 2-3 min*sled = heavy, but sustainable on …

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Friday, 06.02.23

WLA. Tng 3 Rep squat snatch w/ :3 eccentric each rep from hip to ground each tng ;Climb to heavy for the dayB. Back squat3 x 9 @72%2 x 7 @75%1 x 5 @78%Rest 4 minMax reps At 81%. Conditioning:A. 21-15-9Power cleans 155/103Db bench 70/50’s400m sandbag run Rest 5 min B. 21-15-9ring muscle ups800m run …

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Wed,

Wed, 05.31.23 AM:A1. Squat clean thruster : 2 rep – ascend in 6 sets – speed as focusA2. Row 18/14 calA3. 15 burpee over rowerRest 3 min btwn setsB. 20 Bike @60-70% PM:A. MAP TRAININGAmrap 14@7”%3 bar muscle Ups36 double unders12 alt single leg box squats (just below parallel)9 Russian on swings Rest 4 min …

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Tuesday, 05.30.23

WLA. 2 tng power snatch + 2 ohs + hang power snatch + ohs ; climb to heavy in complex in 18 min Conditioning:A. 5 rds20 Alt hang db snatch 55/4050m heavy sled push18 cal skiRest 3 min btwn B. Bike20 min of :30 hard / :30 easy BECOMPLETE: