June 8 2020
BSG
A. Snatch + Hang Snatch + Snatch; TnG, x4 sets building from 70%, one set every 2:00
B. 10 Min Ski @ moderate pace; every 10 calories perform 1 Clean And Jerk @ 80-90%
.. Guys should be roughly 900-1100 cal/hr
.. Ladies should be roughly 700-900 cal/hr
C. Back Squat; work to a set of 12 reps, quickly
+
4 RFT
20 Shoulder to Overhead 115/75
20 C2B Pullups
20/15 Calorie Bike
rest 2 min bet rounds
+
GHD Hollow Hold; accumulate 3 min
BSG Gas Tank
60 second bike @ 30 Min Pace
30 Sec Bike @ 10 Min Pace
20 Sec Bike @ 90 Sec Pace
10 Sec Bike @ sprint
- slow spin 3 min bet sets
BSG Strong as S***
A. Back Squat; 1rm
B. Snatch + Hang Snatch + Snatch; TnG, x4 sets building from 70%, one set every 2:00
C. 10 Min Ski @ moderate pace; every 10 calories perform 1 Clean And Jerk @ 80-90%
.. Guys should be roughly 900-1100 cal/hr
.. Ladies should be roughly 700-900 cal/hr
D. BTN Snatch Grip Push Press; 7, 5, 3, 3; one set every 2 min
E. GHD Hollow Hold; accumulate 3 min