AM Session
A) 5 Min AMRAP
10 ALT DB Snatch (70, 40)
10 WB (24,20)
+
5 Min Rest
+
5 Min AMRAP
50 DU
10 HSPU
10 DL (185,115)
+
5 Min Rest
+
5 Min AMRAP
100m Run
1 Rope Climb
B) GOAT Work
PM Session
A) BS @ 20X0, Work to a Tough Set of 3
B) BS @ 20X0, 5×3 @ 87.5% of A, 2-3 Min Rest
C) Every 90 sec, 9 Sets:
1-3, 3 Hi-Hang Snatch @ 70%
4-6, 3 Hang Snatch @ 75%
7-9, 3 Snatch @ 80%
D) 8 EMOM
1 Clean w/ 1 ¼ Recovery Squat + Jerk @ 70%
E) 6 Sets, Rest 1-2 Min:
2 Snatch 1st Pull w/ 3 sec Pause @ knee
1-3 @ 105% of Snatch Max
4-6 @ 110% of Snatch Max
F) Lying Swiss Ball Curl @ 3030, 6-8 Reps, 5 Sets, 1-2 Min Rest