7 reps 4 rounds

6 Thruster (20/30)
9 varpaat tankoon

Strength:
Snatch balance + OHS
Spend 10 minutes working up to a heavy single
Conditioning:
A) 2 minute AMRAP
5 Power Snatch (95/65, 75/55, 55/35)
10 Burpees
:30 rest to change weight
B) 2 minute AMRAP
4 Power Snatch (115/80, 95/65, 75/55)
8 Burpees
:30 rest
C) 2 minute AMRAP
3 Power Snatch (135/95, 105/75, 85/60)
6 Burpees

Clean: floor, hang

200singles
40 floor presses 60kg/40kg
100 DUs
20 push presses 60kg/40kg

"10 rft

5-SDHP (40/30)
6-Burpee
7-T2B"

A

3' CORDA
PVC+MOBILITY
3 Rnd
20" Duck Walk
15 Russian Swing
30" h. position
15 GOBLET SQUAT

B

AMRAP 18'
20 Sit Up + Plates
20 alternato DB snatch
10 push-up su rialzo (appoggiare le mani su una panca)
20 cossack squat + KB

DB= Manubrio
KB= KETTLEBEL

3 x 15 etukyykkyä

Conditioning 1
AMRAP 9’
Ladder 3-5 / 6-10 / 9-15…
KTC/KTE/TTB
Medball Clean @9/6

rest 5'

Conditioning 2
AMRAP 12'
Ladder2-4 / 4-8 / 8-12...
Squat Clean
Pullups

5-5-5+ (65%-75%-85%)
3-5 minutos de descanso entre series