March 14 2020

A. Snatch + OHS + Hang Power Snatch; 12 complexes with :50 seconds rest between; technique load

3 sets;

B1. Jerk Balance; 5 reps; rest 30 sec

B2. Split Position Press; 5 reps; rest 2 min

C. single leg RDL 10-12 reps/side, x3 sets

D. EMOM x21 min

1st; Ski :45 seconds @85% pace

2nd; 30-40 dubs

3rd; Unbroken C2B Pullup x25-40% of max set from testing

E. Heavy Russian KB Swings; 20 reps; rest 90 sec, x3 sets

F. Sorenson Hold; Accumulate 2:30

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Tuesday September 22 2020

BSG A. EMOM x14 Min Hang Squat Snatch + Squat Snatch - all sets 60-80%, no heavier + 10 Minute BIke For Calories - rest 5 minutes For Time; 42-30-18 Ski Calories Russian KB Swing; 53/35 + D. For Quali

Monday September 21, 2020

BSG A. Squat Clean; 4 Singles @ 80-95% of 1RM B. Back Squat; 5, 4, 3; rest 2-3 min bet sets + 3 Sets 4/2 Ring Muscle Ups 12 Clean and Jerk 135/95 4/2 Ring Muscle Ups - rest 2 min bet sets + For Time 5

Saturday September 19 2020

Noon tomorrow! BSG 7 Min AMRAP 3-6-9-12-15-18-etc.. Thrusters; 100/65 C2B Pullups + EMOM x8 Min; 1 Power Clean @ 77-82%

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