Monday September 14 2020

This is the last week of the current training cycle. The next cycle will take us right up to Wodamania. If you are yet to find a partner, text me or email me and LMK so we can get you set up!


BSG

A. Snatch; 1.1; rest 10 sec, rest 2-3 min, x5 sets

- build from 78% of 1rm

+

4 Rounds

6 Front Squats 205/145

6/4 Bar Muscle Ups

12 Bar Facing Burpees

- rest 1 min after each round, rest 5 minutes after round 4 before advancing..


4 Rounds

9 Front Squats; 185/125

15 T2B

12 Burpees to target (6" above max reach)

- rest 1 min after each round

** your score on these 8 rounds is TOTAL TIME including all the rest

+

C. Deadlift; work to a tough set of 5, TnG


GAS TANK

6 Sets; 2 Min Bike, slightly faster than 10 Minute Pace


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Friday September 18 2020

BSG A. Split Jerk; 1rm, from rack + For Time; 21-15-9 Calorie Ski Power Snatch 115/75 - rest 5 min 15-12-9 Calorie Row Power Snatch 135/95 - rest 5 min 12-9-6 Calorie Bike Power Snatch 155/105 Gas Tan

Wednesday September 16 2020

BSG A. Power Snatch; EMOM x9 Min 1st; 3 reps 2nd; 3 reps 3rd; 3 reps 4th; 2 reps 5th; 2 reps 6th; 2 reps 7th; 1 rep 8th; 1 rep 9th; 1 rep * start light and build to a tough, TnG is optional + 5 Min A

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