Warm-up
-20 Burpees
-Then spend 12 minutes mobilizing the hips and working on Goat 2 technique.
Strength
1.High Bar 1+1/4 Back Squat
2-2-2-2
2. Squat Clean
2-2-2-2
WOD
21-15-9
Thruster (95/65)
Goat 2
*Can cut the goat reps in half depending on the movement.
Games – Axle
For Conditioning Goats…400m run = 500m row = 100 double unders
In a Wod like today if you were running you could do 21 Thrusters 800m run 15 Thrusters 600m run 9 Thrusters 400m run or scale accordingly if you were rowing or double undering.