GOAT Skill Squat clean + jerk Build in complex Wod Every minute on the minute for 30 minutes: Minute 1 = :45 Front rack hold at 65% Minute 2 = 12 handstand push ups Minute 3 = 6 Front squats @ 65% of 1 Rep Minute 4 = 20 DB Snatch Minute 5 = Rest
Skill Squat clean + jerk Build in complex Wod Every minute on the minute for 30 minutes: Minute 1 = :45 Front rack hold at 65% Minute 2 = 12 handstand push ups Minute 3 = 6 Front squats @ 65% of 1 Rep Minute 4 = 20 DB Snatch Minute 5 = Rest