CrossFit Goat – CrossFit (Goat)
Metcon (No Measure)
30 Double Unders
“Big Clean Complex” – 30:00
6 Unbroken Sets, 1 every 5:00:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
*Each set consists of completing all 12 reps without dropping the bar.
Avoid building too quickly, for instance, don’t go for broke on set 3. Even if you have to reduce weight, complete all 6 sets. You will need tension throughout these sets, especially as you fatigue. The sets are to be UNBROKEN. Keep your hands on the bar. If you rest for more than a half of a second you’ve broken the set and lost the stimulus of the day (therefore, don’t record that set). There will be a set where you think you’re done. Re-focus your thoughts and keep going.