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)