March 18 2020

A. Power Snatch + BTN PP x3 + Snatch, x5 sets

* build from 65% of Power Snatch

B. Clean and Jerk; 3-5 singles @100% of last week's top weight in EMOM

3 sets;

C1. Split Position Press x3-5; rest 10 seconds C2. BTN Jerk Catches x4-6; rest 90 sec

+

Bike 10 calories for time

* rest 2 minutes

Run 200m For Time (50m Shuttles)

* rest 2 min, x3 sets3 sets;

+

3 sets;

D1. Tall Kneeling KB Press @31x2; 10-12 reps; rest 30 sec

D2. Banded Pull Apart; 20-25 reps; rest 2 min

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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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