Wednesday September 16 2020

BSG

A. Power Snatch; EMOM x9 Min

1st; 3 reps

2nd; 3 reps

3rd; 3 reps

4th; 2 reps

5th; 2 reps

6th; 2 reps

7th; 1 rep

8th; 1 rep

9th; 1 rep

* start light and build to a tough, TnG is optional

+

5 Min AMRAP

Squat Clean and Jerk @ 225/155

- scale to 80% of 1rm Clean and Jerk if needed

+

EMOM x12 min

1st; 1-2 Rope Climbs

2nd; 2-3 Push Press @ 75-90%


GAS TANK

Run 800m

first 200m Easy Jog

second 200m Jog

third 200m Fast Jog

Final 200m Strong Finish

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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

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