Monday 8/8/16
AM Session
- 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 Pull @ 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