Time Cap

Time Cap


STRENGTH:
EMOM for 12 Min
Even: 3 Deadlifts
Odd: 5 strict HSPU

CONDITIONING:
For Time...
800M Run
50 Wall Balls (20/14)
600M Run
25 Toes to Bar
400 M Run
100 Double Unders
20 Minute Time Cap*

DAILY CHALLENGE:
Superman Holds, 3 x :30

MOBILITY:
Pigeon, Childs Pose

ENDURANCE:
20 back squat (225/155)
200m sled pull
20 back squat
Use weight from barbell to load sled.

COMPETITOR PROGRAMMING:
Front Squat + Jerk
2 @ 85%
3 @ 90%
Snatch High Pull + Hang Snatch
2 @ 75%
3 @ 80%
Power Clean
2 x 2 @ 80%
3 x 2 @ 85%
Prowler Push
6 x 25M


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