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