AM Session

A) 1K Row, 750m Row, 2x500m Row, 3x250m Row, 4x100m 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 @ 65%, 3 Sets, 2-3 Reps

B) 10 EMOM

Clean + Clean + SJ @ 70%

C)  7 EMOM

Snatch High Pull + Snatch @ 85%

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

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