201117

TUESDAY 11/17/2020
PROGRAM B
Part 1:
4 Min AMRAP
6 Deadlifts
4 Hang Power Cleans

Rest 2 Min Before Part 2

Part 2:
4 Min AMRAP
6 Hang Power Cleans
4 Front Squats

Rest 2 Min Before Part 3

Part 3:
4 Min AMRAP
6 Front Squats
4 Deadlifts

RX Men: 95#
RX Women: 65#

Part 1: 10 rounds + 3 Deadlifts
Part 2: 7 rounds + 1 Hang Power Clean
Part 3: 6 rounds

SOGO | WEEK 47 | 11/15/2020
SHOULDER PRESS DROP SET

115x9
95x9
75x10
55x12
45x17

3 x 15 (each side)
Seated Dumbbell Tricep Extension

22.5 (broken)/17.5/7.5

Warm-up 10 minute row: 2356m, 2:07.3/500m