AM Session

A) 10 Min AMRAP

15 Cal Row

15 PC + OH(115,75)

15 Cal Row

15 PS (115,75)

+

10 Min Rest

+

10 Min AMRAP

10 Burpee

10 KBS (70,53)

200m Run

B) GOAT Work

 

PM Session

A)FS @ 20X0, Work to a Tough set of 3

B)FS @ 20X0, 5×3 @ 87.5% of A, 2-3 Min Rest

C) Every 2 Min sec, 8 Sets

Clean + PJ + Clean + SJ @ 80% of C&J

D) 6 Min EMOM

2 TnG Snatch @ 70% of Snatch

E) Hang Clean Hi-Pulls @ 75%, 7×2, 1-2 Min Rest

F) Banded GH Raises @ 30X0, 8-10 Reps, 4 Sets, 1-2 Min Rest, if banded is not possible go at a tempo of 40X0

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