Friday – Purpose / Achievement

Mobility:

– Couch Stretch x 60s each

– Banded Ankle Mobility x 30s each

Skill:

“Oly Goat WOD”

EMOM for 10 min:

ODD Minutes: 40-50s of Oly Work

EVEN Minutes: 30s of Box Jump Efficiency

Metcon:

AMRAP in 4 min:

Calories AD

Rest 1:00

AMRAP in 4 min:

Max 100 Meter Farmer Carries (AHAP)

Rest 1:00

AMRAP in 4 min:

Max Turkish Get-ups (athlete choice of weight)

Rest 1:00

AMRAP in 4 min:

8 Ball Slams

8 SDHP (95, 65)

E.C.:

50 Barbell Roll-outs