AM Session
A) 20 Min AMRAP @ 75%
400m Run
1 Min Plank
1 Min Single Unders
500m Row
1 Min TGU @ 35/25
1 Min WL
+
10 Min Rest
+
10 Min AMRAP 85-90%
100m Run
15 PU
10 HSPU
5 DL (275/185)
B) GOAT Work
PM Session
A) FS @ 20X0, Work to a Tough Single
B) FS @ 20X0, 7×1, @ 92.5-95% of A 2-3 Min Rest
C) Every 90 sec, 10 Sets:
2 Cleans @ 80%
D) 7 EMOM
1 Snatch @ 75%
E) Clean Hi-Pull @ 100%, 5×3, 1-2 Min Rest
F) Banded GH Raise @ 8-10 Reps, 5 Sets, 1-2 Min Rest, If banded is not possible go at a tempo of 40X0