Supersets with a Smidge of Goat

Vic
Warm-up
2 Rounds
75 dubs
20 mountain climbers
50 dubs
10 inchworms
– quad stretch against the wall 1 minute each side
Skill
Spend 10 minutes mobilizing Goat 1 and working on Goat 1 form
Strength (20 minutes)
1. High Bar Back Squat @85%
3-3-3-3
2. Weighted walking lunge- 7 steps each leg (14 total) Use kettlebells
*Complete #2 immediately after #1 then rest.
WOD (15 minutes)
3 Rounds
15 Goat 1
15 Chest to Bar Pull-ups
15 Burpees
Back squat: 315 across
Lunges: 2 poods
Wod: 15:34 with hanging squat snatches at 95#
Back squat: 315 across
Lunges: 2 poods
Wod: 15:34 with hanging squat snatches at 95#
warm up: done
back squat: 285 across
lunges: 2pd kb in each hand
WOD: 13:23 w/ 95lb push jerk
warm up: done
back squat: 285 across
lunges: 2pd kb in each hand
WOD: 13:23 w/ 95lb push jerk
warm-up: done
back squat: 285 across
lunges: 2pd kb in each hand
WOD: 10:33 w/ 115# push jerk
warm-up: done
back squat: 285 across
lunges: 2pd kb in each hand
WOD: 10:33 w/ 115# push jerk