1. Clean and Jerk
5 x 1 – heavy, across
2. Back Squat
2×5 heavy
3. GOAT TRAINING
Pick one of the following (A, B or C), base on greatest weakness…
A. C2B Pull ups
OTM x 20
Odd: 6 Squat Cleans, 135/95 or max rep Pistols
Even: 8 C2B
OTM x 20
Odd: 6 Squat Cleans, 135/95 or max rep Pistols
Even: 8 C2B
B. Muscle ups
OTM x 20
Odd: 6 Squat Cleans, 135/95 or max rep Pistols
Even: 3-4 Muscle ups
C. Upper body Pulling Strength
OTM x 20
Odd: 6 Squat Cleans, 135/95 or max rep Pistols
Even: 3 Weighted Strict Pull ups or 8 KBS, 88/70
1072 E. Old Canyon Court
C&J – 255, missed one jerk
Wod – between 6 to 8 pistols each round except the last got 12. 3 muscle ups each time
Clean and Jerk: 158# (90%)
Back Squat: 203- 213# (PR)
F*cking Goats: Option “C”- 25# DB/ BW… did the first half with 25# DB and unbroken cleans, then fell off a cliff. From there, did 3 cleans then a variety of reps, and BW strict pullups.