72671569faedbca7b53a12ca26df4ab9

ATHLETE 

SKILL
A) 50 Lateral Barbell Lunges
B) 50 GHDSU

WOD
Row 20 CAL
21-15-9
Power Clean (95/65)
Wallball
Row 20 Cal

BARBELL CLUB AND COMPETITOR

A. Clean – build to 1RM in 30mins
B1. 4 sets – Box jump overs x 8 FAST (24/20″); rest 5 sec
B2. KBS x 8 FAST (70/55); rest 10 sec
B3. Thruster x 8 (95/65#); rest 2 min
+
3 sets @ 85-90%:
75 DU
8 Tng PS (@ 60-65%)
12 ring or box dips
rest 2mins