March 9 2020

A. Snatch Pull + Hang Snatch + Snatch; emom x10 min; 60-75%

B. Power Clean & Push Jerk + Squat Clean & Split Jerk; x7 sets

*no misses

C. Dual KB Front Racked Reverse Lunge from 2" platform; 16 steps, 8/leg, x3 sets

+

75m Sprint (50m + 25m) on set every 2:30, x6 sets

+

HSPU Assessment

A) max rep strict HSPU

* if you cannot perform 1, scale to a setting and depth that you can do one, then note it B) Max Duration Wall Supported HS hold

C) 5RM 2 arm nuetral grip partial press; https://www.youtube.com/watch?v=dE_dctfY0D8

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Wednesday September 23 2020

BSG A. Snatch Balance; Work to a 1rm, from a rack + 30 Wall Balls; 20/14 - rest 30 seconds 15 Thrusters; 95/65 - rest 30 seconds 3 Front Squats HEAVY (from a rack) - rest 3 min, x2 total sets + 750m R

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

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