ATHLETE

SKILL
Back Squat
5 x 1 @ 30×0 (85-95%)

WOD
Emom x 20
Even- 25 DU
Odd- 5 Deadlift (225/165)

BARBELL CLUB AND COMPETITOR

A. Front Squat @20X1; 5,3,1,1,1; rest 2-3 min (increase loads from previous week, last single heavy)
B. Snatch; 3,2,2,1; rest 2-3 min (3@75%, 2s@80%, 1s@85%) – Reps are not tng
+
3 sets for time @80,85,90%:
Row 400m
12 front rack lunges (you pick — make it tough) 6 per leg
20 CTB/pullup/ring row
rest walk 3 min