AM Session
A) 5 Min AMRAP
15 Cal Row
10 Burpee over Rower
+
5 Min Rest
+
5 Min AMRAP
15 WB
15 Cal AD
+
5 Min Rest
+
5 Min AMRAP
5 KB Hang Snatch, L, (53,35)
5 BJ (30,24)
5 KB Hang Snatch, R, (53,35)
5 BJ (30,24)
B) GOAT Work
PM Session
A) BS @ 20X0, Work to a Tough Set of 2
B) BS @ 20X0, 6×2 @ 90% of A, 2-3 Min Rest
C) Every 90 sec, 9 Sets:
1-3, Hang Snatch + Snatch @ 75%(Drop and Reset)
4-6, Hang Snatch + Snatch @ 80%
7-9, Hang Snatch + Snatch @ 85%
D) 7 EMOM
2 Hi-Hang Clean @ 65%
E) 6 Sets, Rest 1 Min
2 Snatch Balance, Moderate, Snappy Reps
F) Good Mornings, 8-10 Reps, Moderate, 3 Sets, 1-2 Min Rest