ATHLETE

SKILL
A1) Pendlay Row
4 x 4-6 reps; rest :15
A2) SA KB Front Rack Walking Lunge
4 x 20 (10L/10R)

WOD
3 RFT
25 Thruster (75/55)(55/35)
25 T2B

BARBELL CLUB AND COMPETITOR

A. 5 sets for max loading:
Push press.PJ.SJ, 1.1.2 rest 2 mins x 5

B. Emom – 12mins
1st – DB push press x 4-6
2nd – CTB/pull- up x 7-10 – strict if possible
C. 50 HSPU for time