AM Session:

A) 1K Row, 750m Row, 500m Row, 2x250m Row, 3x100m Row, All Rows @ 85-90%, Rest 1:1, Pace/500m should be higher with the decrease in distance

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, 10 Reps @ 60% of RM, 3 Sets, 2-3 Min Rest

B) 12 EMOM

1-4, Above Knee Hang Clean + FS + Split Jerk @ 78%

5-8, Below Knee Hang Clean + FS + Split Jerk @ 80%

8-12, Clean + FS + Split Jerk @ 82.5%

C)  9 EMOM

2 Snatch+2 OHS w 1 Sec Pause in bottom @ 75%, Quick and Snappy Reps

D) 3 Clean Pulls @105%, 5 Sets, 2 Min Rest – drop and reset b/t reps

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