Wednesday August 19 2020

BSG

A. Clean + Hang Clean + Split Jerk; 5 total sets building from 70%, rest 2-3 min bet sets

B. Box Squat @ 22x1; 6, 6, 4, 4; rest 2-3 min bet sets

+

4 Sets for Times

7 Power Cleans 205/135

5 Front Squats; 205/135

3 Shoulder to Overhead; 205/135

- rest 2 min bet sets


Gas Tank

3 RFT

Row 1k

Run 600m

- rest 4 min bet rounds

-- if you have a vest, wear it

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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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