COACHES WARM UP
STRENGTH GOAT #1
Build to a Heavy:
Hang High Pull/ Hang Power/ Hang Squat
*12 minute cap.
*If your GOAT is a Snatch movement perform with the Snatch Grip, if your GOAT is a Clean movement perform with a Clean grip.
WOD
0:00 - 8:00min
21/15/9 - Bench Press - 60/40kg
100m Run
10:00 - 18:00min
21/15/9 - Front Squat - 60/40kg
100m Run
18:00 ->
3 rounds of:
20 Ring in/outs
20 Weighted Sit ups