AM Session
A) Row Intervals
3 Sets:
1500m @ 75%
Rest 1:1
B) GOAT Work
PM Session
A) 7/13 Squats @ 60% of FS RM, 3 Sets, Rest 3-4 Min
(7 Front Squats then rack and put on your back for 13 Back Squats) = 1 Set
B) 12 EMOM
1-4, 3 PC @ 70%
5-8, 3 PC @ 75%
9-12, 3 PC @ 80%
C) Every 2 Min, 6 Sets:
6 PS @ 75% of PS
D) Clean High Pulls @ 85% of Clean, 6×3, Rest 1-2 Min