Monday, November 2 2020

BSG

A. Clean and Jerk

1.1.1

- rest 20 sec bet singles, rest 3 min bet sets

Set 1 - 75%

Set 2 - 80%

Set 3 - 85%

Set 4 - 77%

Set 5 - 82%

Set 6 - 87%

+

10 Sets

10 Wallball 30/20

5 Power Snatch; 135/95

3/1 RMU

- rest 1 min bet sets

+

3 Sets

Single Leg Deck Squat; 5 reps

- eccentric on one leg, double leg stand up

- rest 1 min

5 90/90 hip switches

- rest 1 min


GAS TANK

3 RFT

Bike 2 Miles

Row 500m

- rest 30 seconds

** increase pace each set (last round should be your fastest)

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