Wednesday November 25 2020

BSG

A. 3 Clean and 1 Jerk;

60%

65%

70%

75%

80%

then, hit a max

B. Front Squat

70% x 4, 75% x 4, 78% x 4, 4RM +

3 Sets

Deadlift; 15 reps 225/155; no rest

15 HSPU

- rest 1 Min

6 DL 315/225; no rest

50ft HS walk

- rest 2 min bet sets

+

100/75 Calorie Bike For Time

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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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