Amanda Goddard

Amanda Goddard

Warm up: PVC complex:
10 Back Squat, 10 Shoulder Pass thrus, 10 behind the neck press, 10 Good mornings x 3
Pre-mobility: Coaches choice

Health and Fitness
A. E2M, for 20 minutes (10 sets, 5 of each):
Odd Sets – Deadlift x 6-8 reps @ 2111
Even Sets – Dumbbell Bench Press x 6 reps @ 2011
B.10 rounds for time of: 10 KBS, 3 Hanging leg raises, rest 30 seconds
Classic:
A. Clean Pull to knees x 3-5 @ 40%
Tall Cleans x 3 @40-50%

B. E2M, for 20 minutes (10 sets) of:
Clean x 1.1
(rest 10 seconds between singles)
Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+
C. 10 rounds for time of: 10 KBS (55/35), 3 Toes to Bar, rest 30 seconds

D. Mobility = Alexander shoulder rolls