20 Good mornings
15 clean and jerks without removing hands from the bar
-spend 5 minutes mobilizing Goat
Goat 2 (15 minutes)
-Max Effort Goat 2
*If it is a strength you are working up to a 1RM. If it is gymnastics you are doing a max effort set. For muscle-ups, if you can do them, maybe 15 to 30 mups for time. If you are still learning muscle-ups then spend 20 minutes trying to get one. For running or rowing you are doing a time trial- 1 mile run for time, 2k Row for time.
**Must Start second half with class**
Every Minute on the Minute for 10 minutes
3 Heavy Deadlifts
10 Minute AMRAP
-5-10 Reps of Goat 1
10 Touch and go clean and jerks-cannot remove hands from the bar
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