AM Session

A) 1K Row, 2x750m Row, 3x500m Row, 4x250m Row, 5x100m 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 @ 70%, 3 Sets, 2-3 Min Rest

B) 12 EMOM 

Min 1 – 3 Hang Clean + 1 PJ @ 65%

Min 2 – 2 Hang Clean + 1 PJ @ 70%

Min 3 – 1 Hang Clean + 1 PJ @ 75%

C)  8 EMOM

Snatch w/ 3 sec Pause @ knee, 80% of Snatch Max

D) 3 Clean Pulls @ 110%, 5 Sets, 2 Min Rest – drop and reset b/t reps

Share This