CAP60
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 …
AM:A. Bench Press : 4.3.2 cluster w/ :10 between cluster setsB. Strict Press : 5RM + 2×5 @90%C1. Negative ring Muscle ups 2-3 repsC2. False grip ring hold x :10-:15X 4-5 setsD. 3 sets1k row50 ghd sit-ups25 bbjo 24/20”Rest 3:30 PM:A. Emom x 15 – 18Min 1: 25 double unders + 10 heavy wall balls …
WLA. Power Snatch + OHS (2 + 2)To max in <16 minB. Back Squat: Heavy 5 rep for the dayC. Front Squat: 3 x 5 @75% Conditioning:4 sets5 clean and Jerk 225/15310 bar muscle ups15 cal echo10 c2b pullups5 clean and jerkRest 3-4 minutes to sustain outputs per round+Bike25 / 20 cal hard effforts + …
Rest
WLA. 2 Hang Squat Clean + 2 Jerks ; building to max in <20 minutesB. Snatch Grip Deadlift from 1″ deficit x 4 HEAVY reps x 4 sets Conditioning:A. 5 rds18 / 14 cal row25’ OH db walking lunge 50/35’s25’ front rack db walking lunge12 strict hspu B. For time50/40 cal echo50 crossovers35 burpee box …
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 …
Rest day
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 …
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:
“Memorial Day MURPH” With 20/14 vest 1 mile run 100 pull-ups 200 pushups 300 air squats 1 mile run
