CrossFit Goat – CrossFit (Goat)
Segment Clean Pull + 2 Hang Cleans (EMOM10- 1 Complex. Build and only perfect sets. )
Hang Clean is taken from above the knee (Position 2).
Not a 1RM.
Metcon (AMRAP – Rounds and Reps)
10 Box Jumps 24/20
9 PC 95/65
RxPlus is 6 cal AB.
Metcon (No Measure)
10min KB Complex
Turkish Get Up + KB Windmill
Do a turkish get up and at the top perform a wind mill then back down to the ground. Keep loads light.
If mobility and flexibilty are issues only go halfway down on the wind mill.