Wednesday July 1 2020

BSG

A. 3 Position Clean @50% of 1rm

- High + Knee + Below Knee

x3 total sets, no building.

use this as technical work.

B. Squat Clean; 3x3 @ 75% 3x2 @ 80-85%, 3x1 @ 85%+

- rest 3 min bet sets

+

3 RFT

8 Clean and Jerk 155/105

4/2 Ring Muscle Ups


- rest 2 min


3 RFT

16 deadlifts; 225/155

16 Strict HSPU


BSG Gas Tank

12 Min AMRAP

10/8 calorie Bike

30 Walking Lunge Steps; unweighted

10/8 calorie bike

8 burpees to target


BSG Strong as S***

A. 3 Position Clean @50% of 1rm

- High + Knee + Below Knee

x3 total sets, no building.

use this as technical work.

B. Power Clean Clean; 3x3 @ 75% 3x2 @ 80-85%, 3x1 @ 85%+

C. Power Snatch; 3x3 @ 75% 3x2 @ 80-85%, 3x1 @ 85%+


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