Tuesday June 16, 2020

BSG

A. Snatch Pull + 3 Hang Snatch; work to a max

+

For Time

100/80 Calorie Bike

* every 10/8 Calories You Must stop and perform 3 Burpee ; 30/24

- rest 5 Min


For Time

3 RFT

16 DB Power Cleans; 50/35

32/26 Calorie Row


- rest 5 min


Hang Squat Clean; 4 doubles @75% or better with 1 min rest between sets

+

Front Foot Elevated Split Squat (45# Plate); 8-10 reps/leg, x3 sets


BSG Gas Tank

Row 5 Min @ pace you can sustain for close to an hour

Row 18 Min @ 30 Min Time Trial Pace

Row 5 Min @ pace you can sustain for close to an hour

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Wednesday December 30 2020

A. Clean and Jerk 60%x3+1 65%x3+1 70%x2+1 75%x2+1 80%x2+1 then, take 2-4 more sets for a 2+1RM B. Front Squat 70%x3 75%x3 80%x3 85%x3 then, take 2-4 more sets for a 3RM + 50 Calorie Row For Time - re

Tuesday December 29 2020

A. Power Clean 70%x3 75%x3 80%x2 85%x2 then, 2-4 more sets for a 2RM B. Push Press 70%x5 75%x5 80%x3 85%x3 then, 2-4 more sets for a 3RM + EMOM x15 Min 1st; Dual Dumbell Thruster; 10 Reps, 50/35 per

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