CP Full + AnG Capacity Test

training;

a. front squat @ 1311: 8,8,6,6; rest 240 seconds

b. option 1: weighted pull-ups @ 2111: 1.1.1 x 5 sets; rest 120-180 seconds

b. option 2: weighted pull-up negatives @ a 3 second lower each rep: 1.1.1.1.1 x 5 sets; rest 120-180 seconds

+

in 10 minutes;

as many unbroken 1-5 hang clean ladders as possible in 10 minutes

(1 hang clean, drop, 2 UB hang cleans, drop, 3 UB hang cleans, etc; when you get to 5, you earn one point, then start back at 1 rep; broken/dropped sets don't count)

men weight: 50kg

female weight: 35kg

 

post loading and full completed ladders to comments