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