CrossFit Goat – CrossFit (Goat)
Segment Clean Pull (3,3,3,3 (2 sec pauses) rest 2 min)
Pause above and below the knee.
Build each set. Make them all tough but perfect
High-Hang Clean (EMOM6- 2 HH Cleans)
High hang is in the hip or 3rd position. Moderate weights. Build a little if possible.
Metcon (AMRAP – Rounds and Reps)
5 Burpee Box Jump Overs 24/20
5 Goblet Squats 70/53
5 KB SDLHP
Turkish Get Up (10min- Work on form and build to moderate weights)
Do not use heavy KBs and same weight each arm.