ATHLETE

Crossfit

SKILL
A1) Weighted Chin up (supinated grip)
4 x 2-4 reps; rest :30
A2) BulgarianSplit Squat
4 x 6-8 reps per leg; rest 1:30

WOD
15-10-5
Clean & Jerk (G2O)(135/95)(95/65)
5-10-15
HSPU
200m Farmer Carry between rounds (55/35 x 2)

BARBELL CLUB AND COMPETITOR

A. In 20-30mins find your DL 1RM

B. In 20min find your strict shoulder press 1RM