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ATHLETE

SKILL
OHS
5 x 2 (80%)

WOD
5RFT
100m SA Farmer Carry x 2 (55/35)
10 Box Jump (24/20)
15 Pushup

COMPETITOR CLASS

A. Push press; 3,2,1,1,1; rest 2-3 min
B. CGBP; 2,2,2,1,1; rest 2 min
+
Partner training
20min AMRAP — as many rounds/reps shared work:
row 250 m
20 wall ball shots 20/14#
15 Power snatches – 75#/55#
(one rower, one barbell)