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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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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