A.M. Session

A) Run – 1600m Run X 2 Sets @ 75%/Moderate Effort – Rest 5 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 Single

B) FS, 7X1 @ 92.5% of A

C) Squat Clean + Split Jerk, Build to a Heavy, No more than 2 misses

D) Squat Clean + Split Jerk, 5×1 @ 90% of C, 2 Min Rest

E) Tall Clean – work to a tough single – no leg drive, work speed to the bottom

F) Tall Clean X 3 reps – 8 Min EMOM @87.5% of E – again, work speed to the bottom