0975a78744f37c34134ef0070890de94

ATHLETE

Skill
Front Squat
20 Mins to Heavy Double

WOD
20-15-10-5
Power snatch (95/65)
Pushup
Box Jump

BARBELL CLUB AND COMPETITOR

A. Strict Press 3, 3, 3; rest 2 — build to a tough set of 3 – not a 3RM
B. 5 sets of the following Barbell Complex — Power Clean.PJ.SJ — 1.1.2; build to a tough set; rest 3
D. 3 sets @ high effort:
500m Row
15 HRPU
3 min b/t sets