Coach Capo’s Kids Program meets Sundays at 12pm or by appointment. Contact us today to get started!

PART 1:

FITNESS

Perform 3 Warm Up Sets of 5 Reps first

4 Rounds of
5 Trap Bar Deadlifts @ 2211 (no touch and go rest for 2 sec on the
ground between reps)
3 Broad Jumps

SPORT

Perform 3 Warm Up Sets of 5 Reps first

4 Rounds of
3 Snatch Pulls @ 90% of Snatch Max (Lower each rep under control, no
touch and go)
3 Broad Jumps

PART 2:

FITNESS

6 Rounds of:
30 sec Hard Assault Bike
30 sec Easy Spin

2 Min Rest

3 Rounds of:
60 sec Hard Row
60 sec Easy Row

SPORT

“BIG NASTY” – CFNE
3 Rounds:
7 Ring Muscleups
50 Air Squats
10 Hang Power Snatches 115/80

OPTIONAL CORE CASH OUT:
3 Rounds of
60 sec Ring Pushup Hold
30 Bear Crawls

or

OLY OPTION

A. Build to Heavy of the Day Squat Snatch

B. Build to Heavy of the Day Squat Clean and Split Jerk

C. Back Squat
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
5 Set of 4 Reps @ 85%

COACH LED COOL DOWN