AM Session:

A) 600m Run X 8 Sets @75%/Moderate Effort – rest 2 mins b/t sets

B) Skill Practice: GOAT work – 10 – 15 mins: pick something you are NOT good at. DU/Triple Unders, Muscle Ups, Handstand walk… Find a coach, if you need help with something.

PM Session:

A) FS, Build to a Heavy set of 4

B) FS, 4X4 @ 80% of A

C) Hi-Hang Squat Clean + Split Jerk, Build to a Heavy, No more than 2 misses

D) Hi-Hang Squat Clean+Split Jerk, 6×1 @ 90% of C, 2 Min Rest

E) Clean 1st Pulls – 2 reps @95% RM of Clean – 8 Min EMOM – drop after each rep

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