Monday October 19 2020

BSG

A. Squat Clean; EMOM x8 min, 2 reps no TnG

- build from light to moderate, not HEAVY

B. 1 1/4 Front Squat; 3 reps, every 90 sec x10 sets @ 45-60%

+

14 Min AMRAP

10 Wallballs; 30/20

12 T2B

14 2OH 135/95


- rest 2 min before advancing to D


For Time

21-15-9 Wallballs 20/14

- complete 50 dubs after each round


GAS TANK

40 Min AMRAP

40/32 Calorie Bike

Run 200m

50 dubs/100 Single Unders

20 Alternating Box Step Ups; 24/20

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Friday October 23 2020

BSG A. Behind the Neck Split Jerk; 10 Minutes to find 10 1RM B. Split Jerk; 8 min to find 1rm C. Push Press; 6 min to find 1rm + EMOM x20 Min 1st; 6-10 Power snatch 115/75 2nd; 6-10 Bench 65-70% 3rd;

Wednesday October 21 2020

BSG A. Power Snatch EMOM x9 Min 3 sets 3 reps 3 sets 2 reps 3 sets 1 rep + 1 Min AMRAP 25FT HS walk 5 DL 315/205 AMRAP Strict HSPU remaining time - rest 1 min bet sets - - scale to 2 Wall climbs if no

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