A) Row – 1000m Row X 5 Sets @ 75%/Moderate Effort – Rest 3 Min 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 3
B) BS, 5X3 @ 85% of A
C) Hang Squat Snatch, Build to a Heavy, No more than 2 misses
D) Hang Squat Snatch, 5×1 @ 90% of C, 2 Min Rest
E) Top Down Halting Snatch DL – 2 reps @95% of Snatch RM – 8 Min EMOM – drop and reset each rep