A) Row – 1500m Row X 3 Sets @ 75%/Moderate Effort – Rest 4 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 Single
B) BS, 7X1 @ 92.5% of A
C) Squat Snatch, Build to a Heavy, No more than 2 misses
D) Squat Snatch, 5×1 @ 90% of C, 2 Min Rest
E) Drop Snatch + Snatch Balance – work to a tough set
F) 8 Min EMOM – Drop Snatch + Snatch Balance X 2 reps @ 90% of E.