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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Wednesday December 30 2020

A. Clean and Jerk 60%x3+1 65%x3+1 70%x2+1 75%x2+1 80%x2+1 then, take 2-4 more sets for a 2+1RM B. Front Squat 70%x3 75%x3 80%x3 85%x3 then, take 2-4 more sets for a 3RM + 50 Calorie Row For Time - re

Tuesday December 29 2020

A. Power Clean 70%x3 75%x3 80%x2 85%x2 then, 2-4 more sets for a 2RM B. Push Press 70%x5 75%x5 80%x3 85%x3 then, 2-4 more sets for a 3RM + EMOM x15 Min 1st; Dual Dumbell Thruster; 10 Reps, 50/35 per

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