AM Session
A) 10 Min AMRAP
15 Cal Row
15 PC + OH(115,75)
15 Cal Row
15 PS (115,75)
+
10 Min Rest
+
10 Min AMRAP
10 Burpee
10 KBS (70,53)
200m Run
B) GOAT Work
PM Session
A)FS @ 20X0, Work to a Tough set of 3
B)FS @ 20X0, 5×3 @ 87.5% of A, 2-3 Min Rest
C) Every 2 Min sec, 8 Sets
Clean + PJ + Clean + SJ @ 80% of C&J
D) 6 Min EMOM
2 TnG Snatch @ 70% of Snatch
E) Hang Clean Hi-Pulls @ 75%, 7×2, 1-2 Min Rest
F) Banded GH Raises @ 30X0, 8-10 Reps, 4 Sets, 1-2 Min Rest, if banded is not possible go at a tempo of 40X0