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