May 23, 2020

Posted By: Christi

AMRAP 12 min
1 min Max Cal Cardio GOAT (run, row, bike, or ski erg)
15 Power Clean (135/95)

The GOAT for this week is going to be whatever monostructural work you would like to work on. If you plan on doing the run and need to stick by a clock either toss on a watch or do some shuttle runs inside to keep moving and know your time. The power clean is something you should be able to cycle for reps each round. Going to singles as you get tired is fine to keep moving but they should be consistent. The real focus is pushing on that monostructural movement and learning some pacing there as well.

Optional Accessory
3 Rounds for Quality:
12 Double KB Front Squat (53’s/35’s)
6 Muscle Up Variation of Choice
Notes: Rest 3 min between rounds.

Focusing on some squatting and midline work with the KB front squat and skill with the muscle up. We are controlling the intensity a bit here with the on the 3 min work. You can treat this as a bit of a sprint and earn the rest or just take your time through the movements and focus on the skill/technique if necessary.

Post Work
Banded Hamstring Stretch 1x:
:90sec Per Side
Banded Lying Crossover Stretch 1x:
:90sec Per Side