Strength Options/Mobility
Front Squat
Oly Complex
Accessory movements

Lower Back


MetCon: EMOM

On the Minute x 5 rounds (15 mins)
Min: 1 Pistol Squats
Min 2: 50 Double Unders
Min 3: 5 – 8 Toes to Bar (unbroken)

 ***For the next four Thursdays during the Open, we will run these Goat Days. Since we do not know what movements will come out for Friday’s workout, this is an opportunity for athletes to choose what they would like to do as opposed to programming movements that may or may not show up tomorrow. Athletes have the option to stick with the same movements each week or switch things up. There are pros and cons to both. Sticking to the same movements and creating a “mini progression” can be very helpful. If the movement athletes are working on come up in the Open, they may want to switch to something that hasn’t come up yet to get prepared for that. No right or wrong answer here.