A) 400m Run X 10 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) FS, Build to a Heavy set of 5
B) FS, 3X5 @ 75% of A
C) C&J, Build to a Heavy, No more than 2 misses
D) C&J, 6×1 @ 90% of C, 2 Min Rest
E) Tall Squat Clean + SJ, Build to a tough set – (No leg drive, start clean in highest position possible, think triple extension, this is all about speed under the barbell)