Warm-up & Mobility: 15 Minutes
Skill: Goat day – choose a high skill body weight movement that vexes you and work on it. Choices may include: Double-unders, rope climbs, muscle-ups, pull-ups, HSPUs
Conditioning: 14 Minute AMRAP of –
- 5 Front squat @70% (or 85% of your 1RM Full Clean whichever is lighter)
- Goat work (coach to set rep scheme)
- 100m Shuttle Run
