A) Row – 500m Row X 8 Sets @75%/Moderate Effort – rest 2 mins b/t sets
B) Skill Practice: GOAT work – 10 – 15 mins: pick something you are NOT good at. DU/Triple Unders, Muscle Ups, Handstand walk… Find a coach, if you need help with something.
A) BS, Build to a Heavy set of 5
B) BS, 3X5 @ 75% of A
C) Snatch, Build to a Heavy, No more than 2 misses
D) Snatch, 6×1 @ 90% of C, 2 Min Rest
E) Drop Snatch, 8 EMOM @ 40% of Snatch RM