Monday October 5 2020

BSG

A. Squat Clean; 2-5 Singles @ 90%+, no 1rm attempts

B. Back Squat; 1.1.1, rest 20 sec bet singles, rest 2-3 min bet sets, x3 total sets

all sets should be HEAVY

-- in your 20 seconds rest, you are re-racking the bar during the rest period

+

10 Min AMRAP

3 Bar Muscle Ups

13 Power Snatches; 75/55

+

EMOM x12 Min

4 BFB + 2 TnG Power Cleans

-- building to a max in the power clean from light


GAS TANK

20 Minute Bike For Calories

- rest 12 min

15 Minute Bike For Calories

- rest 8 min

10 Minute Bike For Calories

- rest 4 min

5 Minute Bike For Calories

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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

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 1

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