Monday 8/8/16

AM Session

  1. 10 Min AMRAP

400m Run

15 GHD Sit-Ups

15 KBS (70/53)

+

10 Min Rest

+

10 Min AMRAP

10 Cal Row

10 HPC + 10 S2OH (135,95)

B) GOAT Work
PM Session

A) FS @ 20X0, Work to a Tough Set of 2

B) FS @ 20X0, 6×2 @ 90% of A, 2-3 Min Rest

C) 12 EMOM

Min 1 – 3 Hang Clean + 1 Jerk @ 70%

Min 2 – 2 Hang Clean + 1 Jerk @ 75%

Min 3 – 1 Hang Clean + 1 Jerk @ 80%

D) 5 Sets, Every 90 sec

Snatch Hi-Pull + Snatch @ 75%

E) Clean 1st ┬áPull @ 105%, 5×2, 1-2 Min Rest

F) Banded GH Raise @ 30X0, 7-8 Reps, 5 Sets, 1-2 Min Rest, if banded is not possible go at a tempo of 40X0