AM Session:
A) 600m Run 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.
PM Session:
A) FS, Build to a Heavy set of 4
B) FS, 4X4 @ 80% of A
C) Hi-Hang Squat Clean + Split Jerk, Build to a Heavy, No more than 2 misses
D) Hi-Hang Squat Clean+Split Jerk, 6×1 @ 90% of C, 2 Min Rest
E) Clean 1st Pulls – 2 reps @95% RM of Clean – 8 Min EMOM – drop after each rep