Wednesday September 30 2020
Just a reminder.. if you can make tomorrow (Wednesday) a rest day and train Thursday, do that. There is no 7pm class tomorrow night.. but we WILL do what is posted below on Thursday
BSG
3 Sets;
Snatch Pull W/ 5 Sec Pause @ Knee; 5 TnG Reps; rest 1 min
Snatch Balance; 3 reps; rest 2 min
+
30 Wall Balls - rest 30 sec 15 Thrusters; 95/65 - rest 30 sec 3 Front Squats HEAVY - rest 3 min, x3 sets
+
20/16 Calorie Bike
20 Hang Power Cleans; 135/95
8/5 Ring Muscle Ups
- rest 2 min
20/16 Calorie Bike
16 hang Power Cleans; 155/105
8/5 Ring Muscle Ups
- rest 2 min
20/16 Calorie Bike
12 Hang Power Cleans 185/125
8/5 Ring Muscle Ups
- Rest 2 Min
20/16 Calorie Bike
8 Hang Power Cleans 205/135
8/5 Ring Muscle Ups
GAS TANK
8 Sets
Run 800m
- rest as needed between sets
-- this is the last week of this progression