Wednesday September 23 2020

BSG

A. Snatch Balance; Work to a 1rm, from a rack

+

30 Wall Balls; 20/14

- rest 30 seconds

15 Thrusters; 95/65

- rest 30 seconds

3 Front Squats HEAVY (from a rack)

- rest 3 min, x2 total sets

+

750m Row

21 Burpee Over Rower

15 Power Snatch; 135/95

- one set every 10:00, x4 total sets


GAS TANK

Run 800m, x6 sets

- rest as needed between sets

-- the goal is for each set to get progressively faster, so start conservative!

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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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