– Skill: Today is aimed at skill/technique work. Odd minutes you will perform 3 position snatch. Even minutes will consist of 15 banded pull downs. You should have plenty of time to transition between movements. Select a weight which will allow you to maintain proper form
– Skill: For your GOAT WOD today, we will be selecting a gymnastics skill to focus on as well as a static hold. You should have plenty of remaining time each minute to rest and transition to the next movement. Try to accumulate 30-40 seconds of the static hold. This does not have to be unbroken.


Snatch GOAT WOD:
EMOM 10:
ODD Minutes: 3 Position Power Snatch Practice
– high hang + hang + hang below knee x 1 rep each.
EVEN Minutes: 15 Banded Pulldowns


Gymnastics GOAT WOD:
EMOM 10:
ODD Minutes: GOAT Movement
EVEN Minutes: Static Hold


”Buns + Guns”
ODD Minutes: 20 Glute Bridges(Double Leg)
EVEN Minutes: 20 Alt. DB Curls (total)