A Goat is a movement that you suck at. For this exercise choose two movements that you need
to work on. You can choose any two movements you like in the 3 modalities that we train in. Cardio Endurance, Olympic lifting or Gymnastics. Examples would include double unders, burpees, box jumps, wallballs, power cleans, snatches, deadlifts, presses etc. Pick two movements and on the odd minute perform a set number of reps of one movement and on the even minutes do the same for the other. Choose a rep scheme that is challenging but doable. Perform this for 15 minutes. Ask your coach for assistance in movement and rep scheme.
20:00 AMRAP of:
3 Rope Climbs 15′