Wednesday October 14 2020

BSG. A. Snatch; start @ 70%, emom until faliure, add 5# to every make

B. 4 sets

Snatch Pull W/5 Sec Pause @ knee; 3 TnG reps

- rest 1 min

Snatch Balance; 1 Reps

- rest 2 min

*both excercises should be heavier than last week's

** this is the last week of this orgression

+

3 RFT

20 Strict HSPU

20 Thrusters 95/65

20/16 Calorie BIke

- rest 3 min bet rounds


GAS TANK

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30 Burpees

Run 1 mile

30 Burpees

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Friday October 23 2020

BSG A. Behind the Neck Split Jerk; 10 Minutes to find 10 1RM B. Split Jerk; 8 min to find 1rm C. Push Press; 6 min to find 1rm + EMOM x20 Min 1st; 6-10 Power snatch 115/75 2nd; 6-10 Bench 65-70% 3rd;

Wednesday October 21 2020

BSG A. Power Snatch EMOM x9 Min 3 sets 3 reps 3 sets 2 reps 3 sets 1 rep + 1 Min AMRAP 25FT HS walk 5 DL 315/205 AMRAP Strict HSPU remaining time - rest 1 min bet sets - - scale to 2 Wall climbs if no

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