Monday July 20 2020

Game Week!

This wee is all about final touches, while staying healthy and fresh. Don't push it hard this week!


BSG

A. 1 Set, Max effort unbroken Ring Muscle Ups (post your score, this is a data point we want) - if you only have 1 ring muscle up, and you know that, perform a 5 Min AMRAP of singles. - if you do not have RMU, answer the following questions and post it to this page

Can you do a C2B Pullup

Can you do an unnassisted Strict Pullup?

Can you do a bar Muscle Up?

B. 3 Sets;

6 power Cleans

rest 30 seconds

15 BJO

rest 30 seconds

6 Sandbag Over Shoulder

rest 30 seconds

40 Dubs

  • rest 30 seconds

+

For Time

6 Burpee

4 Power Snatch

6 Burpees

4 OHS

6 Burpees

6 Squat Snatch

6 Burpees

6 OHS

6 Burpees

6 Power Snatch


BSG Gas Tank

Row 1500m

rest 3 min bet sets, x3 sets

the goal here is times almost identical


Big Strong as S***

A. Back Squat; heavy single

B. Snatch; heavy Single

C. 30 Box Step Ups NFT @115/75 (just one set, 15/leg)



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A. Clean and Jerk 60%x3+1 65%x3+1 70%x2+1 75%x2+1 80%x2+1 then, take 2-4 more sets for a 2+1RM B. Front Squat 70%x3 75%x3 80%x3 85%x3 then, take 2-4 more sets for a 3RM + 50 Calorie Row For Time - re

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A. Power Clean 70%x3 75%x3 80%x2 85%x2 then, 2-4 more sets for a 2RM B. Push Press 70%x5 75%x5 80%x3 85%x3 then, 2-4 more sets for a 3RM + EMOM x15 Min 1st; Dual Dumbell Thruster; 10 Reps, 50/35 per

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