1. 3 RFT:
500m Row
12 Deads, 225/155
21 Box Jumps, 24/20 - games standards not required.
11:45.
2. Clean Complex
Hang Squat Clean + Squat Clean + Front Squat - work up to a heavy set.
-135/165/195/205/215/225
3. Goat Training
Play around with a weakness for 20 minutes - focus on technique over intensity or volume.
Kipping HSPU. Sets of 5-10, approximately 40 completed.
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