Friday – 4/22
A.M. Session
A) Run – 1000m Run 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
P.M. Session
A) FS, Build to a Heavy Set of 3
B) FS, 5X3 @ 85% of A
C) Hang Clean + Split Jerk, Build to a Heavy, No more than 2 misses
D) Hang Clean + Split Jerk, 5×1 @ 90% of C, 2 Min Rest
E) Top Down Halting Clean DL – 2 Reps @ 95% of Clean – 8 Min EMOM