Capacity  season has officially started. We need to focus on having to cycle heavy weight under a high hear rate and fatigue. Follow rest times and times during BB cycling and strength exactly!  Also treat met cons like the open. Follow standards exactly and hold your self accountable for full range of motion on movements. Also going to failure on anerobic movements. Getting to know your body is key. This is the time to work on those fat kid lungs! 



EMOM for 10:00-

1 Snatch from the High Hang

(mid thigh)

*Begin between 50-60% of max

Snatch, and work to a max




1a) 5X5 UB Weighted Strict Pullups

– push weight used last week

rest 2:00

1b) 5X3 BTN Push Jerks + 2 OHS

– work to a max for the complex

rest 2:00



9-7-5 of:

Rope Climbs 15′

Thrusters 185/125#