Strength
“Oly Goat WOD”
EMOM 10:
ODD Minutes: 40-50s of Oly Work
EVEN Minutes: 30s of Box Jump Efficiency

Conditioning
AMRAP 4:
Calories Assault Bike

Rest 1:00

AMRAP 4:
Max 100 Meter Farmer Carries (AHAP)

Rest 1:00

AMRAP 4:
Max Turkish Get-ups (athlete choice of weight)

Rest 1:00

AMRAP 4:
8 Max Ball Slams
8 SDHP (95, 65)
*Alternate Options
– Assault Bike: 100m Shuttle Runs (50 out 50 back) or Ski Erg
– Ball Slams: Sledgehammer Tire Hits or Hollow Rocks

**Training Intent**
– Skill Work: Choose an oly variation that will help you get better at the classic lift. This is going to be “individually based” as all of you are different but spend 10:00 warming up and figuring what variation will be best for you. Use variations that help reinforce positioning.
– Metcon: 4:00 of working at a consistent pace accumulating volume of each movement. Score is total rounds of the last AMRAP. SDHP should be light, but farmer carries should be heavy, and TGU is dependent on athletes ability, but for most these will be light.