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