AM

A) AD Intervals

7 Min AD @ 85-90%, Rest 7 Min, 3 Sets -*make sure output is the same for all rounds

B) GOAT Work

PM

A) FS @ 31X0, Build to a Heavy Set of 2

B) FS @ 31X0 @ 87.5% of A, 6×2, 2-3 Min Rest

C) 1 Squat Clean + 1 Hang Squat Clean + 1 Split Jerk, 6×1 @80% of C&J RM, Rest 2 Min – unbroken on cleans

D) 10 EMOM

5 Mins – 1 Squat Snatch 82.5% of RM, 5 Mins – 1 Squat Snatch @85% of RM

E) ¬†Clean Hi-Pulls, 4×3 @ 80% of Clean RM – drop and reset b/t reps