Tuesday September 29 2020

BSG

EMOM x14 Min

Power Clean + TnG Squat Clean + Push Jerk

- all sets 60-80%, no heavier

+

EMOM x24 Min

1st; Row 15/12 Calories

2nd; Ski 15/12 Calories

3rd; Bike 12/10 Calories

- if you fail to complete the work in 45 sec or less, lower calories for remainder of 24 min

+

GAS TANK

EMOM x24 Min

1st; Row 15/12 Calories

2nd; Ski 15/12 Calories

3rd; Bike 12/10 Calories

- if you fail to complete the work in 45 sec or less, lower calories for remainder of 24 min

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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

Friday October 16 2020

BSG 60 second bike - rest 3 min, x5 sets + 4 sets Row 500m 9 OHS 155/105 7 Push Press; 155/105 5/3 RMU - rest 2 min bet rounds -- vary order each round

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