June 9 2020

BSG

A. Clean + Hang Clean + Split Jerk; 1rm in unbroken complex

+

5 Min AMRAP

12 BJO; 24/20

12 DL 225/155

12/9 Calorie Ski


  • rest 2:30

5 Min AMRAP

12 Single ARM DB Hang Clean and Jerk 50/35; 6/arm

24 Dubs

  • rest 2:30


EMOM x15 min

1st; Hang Power Snatch; 3 unbroken

2nd; Snatch + 4 OHS

3rd; Rest

.. building OK but each set, min 1 and min 2 should be same weight

+

B. Split Squat; 8-10/leg, use barbell on back as load, x3 sets


BSG Gas Tank

2 sets; run 400m; rest 2 min bet sets

2 sets; run 800m; rest 2 min bet sets

1 set; run 1 mile



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