Wednesday September 9 2020

BSG

7 RFT

6 C2B Pullup

4 BFB

2 Squat Clean and Jerk 225/155

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

+

B. Push Press; 3, 3, 3, 2, 2, 1; rest 2 min bet sets; begin loading from last week's set of 5

C. For Time 12 Rope Climbs


GAS TANK

4 Sets; Row 500m @ tough but repeatable pace

- rest 3:30 bet sets

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Friday September 18 2020

BSG A. Split Jerk; 1rm, from rack + For Time; 21-15-9 Calorie Ski Power Snatch 115/75 - rest 5 min 15-12-9 Calorie Row Power Snatch 135/95 - rest 5 min 12-9-6 Calorie Bike Power Snatch 155/105 Gas Tan

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 A

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