Wednesday June 17, 2020

A. Tall Clean (speed and technique focus) 5 reps, x3 sets; one set every 90 sec

B. 4 sets;

Clean Pull x2 TnG Reps; @100%; rest 30 sec

Squat Clean; 1.1; rest 10 sec, rest 2 min, build from 70%

+

12 Min AMRAP

9 Box Jump Overs; 24/20

6 C2B

3 Clean and Jerks; 205/135 * scale to 75-80% of 1rm clean and jerk

+

Barbell Hip Thrust; 3 reps, x3 sets


BSG Gas Tank

For Time; Run 3,200m (preferably on runner)

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Tuesday September 22 2020

BSG A. EMOM x14 Min Hang Squat Snatch + Squat Snatch - all sets 60-80%, no heavier + 10 Minute BIke For Calories - rest 5 minutes For Time; 42-30-18 Ski Calories Russian KB Swing; 53/35 + D. For Quali

Monday September 21, 2020

BSG A. Squat Clean; 4 Singles @ 80-95% of 1RM B. Back Squat; 5, 4, 3; rest 2-3 min bet sets + 3 Sets 4/2 Ring Muscle Ups 12 Clean and Jerk 135/95 4/2 Ring Muscle Ups - rest 2 min bet sets + For Time 5

Saturday September 19 2020

Noon tomorrow! BSG 7 Min AMRAP 3-6-9-12-15-18-etc.. Thrusters; 100/65 C2B Pullups + EMOM x8 Min; 1 Power Clean @ 77-82%

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