Monday August 17 2020

BSG

A. EMOM x16 Min

Hang Snatch + Snatch + OHS

- no TnG, 60-70%

+

3 RFT

21 C2B

15 BFB

9 DL 315/205

+

C. 3 sets

Barbell Back Racked Box Step up 16 reps, 8/leg; 20" box for everyone

- rest 30 seconds

25 T2B For Time

- rest 3 min


GAS TANK

3 Rounds for max calories

2 Min Bike for calories

- rest 15 seconds

1 Min Plank Hold

- rest 15 seconds

1 Min wall sit

- rest 15 seconds

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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%

Friday September 18 2020

BSG A. Split Jerk; 1rm, from rack + For Time; 21-15-9 Calorie Ski Power Snatch 115/75 - rest 5 min 15-12-9 Calorie Row Power Snatch 135/95 - rest 5 min 12-9-6 Calorie Bike Power Snatch 155/105 Gas Tan

Wednesday September 16 2020

BSG A. Power Snatch; EMOM x9 Min 1st; 3 reps 2nd; 3 reps 3rd; 3 reps 4th; 2 reps 5th; 2 reps 6th; 2 reps 7th; 1 rep 8th; 1 rep 9th; 1 rep * start light and build to a tough, TnG is optional + 5 Min A

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