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
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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