AM Session

A) 5 Min AMRAP

10 ALT DB Snatch (70, 40)

10 WB (24,20)

+

5 Min Rest

+

5 Min AMRAP

50 DU

10 HSPU

10 DL (185,115)

+

5 Min Rest

+

5 Min AMRAP

100m Run

1 Rope Climb

B) GOAT Work

PM Session

A) BS @ 20X0, Work to a Tough Set of 3

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

C) Every 90 sec, 9 Sets:

1-3, 3 Hi-Hang Snatch @ 70%

4-6, 3 Hang Snatch @ 75%

7-9, 3 Snatch @ 80%

D)  8 EMOM

1 Clean w/ 1 ¼ Recovery Squat + Jerk @ 70%

E) 6 Sets, Rest 1-2 Min:

2 Snatch 1st Pull w/ 3 sec Pause @ knee

1-3 @ 105% of Snatch Max

4-6 @ 110% of Snatch Max

F) Lying Swiss Ball Curl @ 3030, 6-8 Reps, 5 Sets, 1-2 Min Rest

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