AM Session

A) 5 Min AMRAP

15 Cal Row

10 Burpee over Rower

+

5 Min Rest

+

5 Min AMRAP

15 WB

15 Cal AD

+

5 Min Rest

+

5 Min AMRAP

5 KB Hang Snatch, L, (53,35)

5 BJ (30,24)

5 KB Hang Snatch, R, (53,35)

5 BJ (30,24)

B) GOAT Work

 

PM Session

A) BS @ 20X0, Work to a Tough Set of 2

B) BS @ 20X0, 6×2 @ 90% of A,  2-3 Min Rest

C) Every 90 sec, 9 Sets:

1-3, Hang Snatch + Snatch @ 75%(Drop and Reset)

4-6, Hang Snatch + Snatch @ 80%

7-9, Hang Snatch + Snatch @ 85%

D) 7 EMOM

2 Hi-Hang Clean @ 65%

E) 6 Sets, Rest 1 Min

2 Snatch Balance, Moderate, Snappy Reps

F) Good Mornings, 8-10 Reps, Moderate, 3 Sets, 1-2 Min Rest

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