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%+