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1. Clean Pulls
5×2 at 1rm Clean
2. AMRAP 6
3 Power Cleans + 3 Hang Squat Cleans + 3 Squat Cleans, 225/155
3. Goat Training
Pick TWO of the following, based on greatest weakness…
A. Overhead Strength Endurance
5 RFT: 15 unbroken Push Press, 115/80B. Overhead Squats
5 x 10 reps, moderate – not for time.
C. Ring Dips
60 reps for time
5 RFT: 15 unbroken Push Press, 115/80B. Overhead Squats
5 x 10 reps, moderate – not for time.
C. Ring Dips
60 reps for time
D. Rope Climbs
10 x 15′ Rope Climbs for time
E. L-Sits
10 RFT: 12 seconds of L-sit hold
F: Toes To Bar
10 RFT: x 6 unbroken reps
