Monday, July 6 2020

BSG

A. 4 sets

:30 sec AMRAP Bar Muscle Ups; rest 30 sec

:30 sec AMRAP Power Snatch + Hang Power Snatch @ 135/95' rest 90 sec

if you do not have BMU, perform either Jumping Bar Muscle Ups, or AMRAP of Pullups
1 rep in Snatch AMRAP = unbroken complex of the 2 lifts. if RX weight exceeds 70%, scale down

B. Back Squat; work to a heavy set of 4

For Time;

50/40 Calorie Row

35 C2B Pullups

20 T2B

5 Rope Climbs

3 sets

Single Arm Farmers carry; 50m/arm; rest 30 seconds

Side Star Plank Hold; :30 sex/side; rest 30 seconds

BSG Gas Tank

10 RFT

Bike 10/8 Calories

BSG Strong as S***

A. Back Squat; 7 reps, x5 sets @ 75% (Plus 10-20 pounds depending on how week 1 day 2 felt)

B. Power Snatch; 3 reps, no TnG, x7 sets; building throughout, rest 2 min

C. Power Clean + Split Jerk; 3 reps, No TnG, x7 sets; building throughout, rest 2 min

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