Wed, 102914

Welcome Dr Mike Molloy to the CAP Team

am: 

A. 20 min on Rower 

:30 on Hard

:30 on easy 

rest 10 min 

20 min on bike 

"same"

pm

A. Clean x 3 + Split Jerk; build to max in 15 min 

B. Front SqT : 3RM "bottom up" SqT's 

*set rack height to bttom of your front sqT. you Will pull urself under and just stand up from the bottom of the front squat. then lower back down to rack. Between each rep, stand up tall, then go back under bar for next rep. Think starting from the bottom here 

C.

amrap 10 @80

5 burpee muscle ups 

10 Box jump (24/20) step down 

15 Cal Row 

rest 4 min 

amrap 10 @85%

5 Tng Power Cleans (205/133)

10 Cal AB

25 DU

rest 4 min 

emom x 5 @100%

10 Russian KB swings (heavy as possible)

10 burpees

**building on last week