Odd: 15-20 wall ball
Even: 12-15 box jump

82%/4
86%/1
82%/4
89%/1
82%/4
92%/1

7RFT:

9 Power Snatch (95/65#)
15 Wallballs (20/14#)
21 Double-unders

Conditioning
30-20-10:
Pull-ups
Cals ROW
Directly into...
30-20-10:
Shoulder to Overhead (135/95#)
Jumping Lunges (15/side)

Every minute on the minute for 20min alternate

• 1: 3 Power clean
• 2: 3 Push jerk
• 3: 3 Power clean + push jerk
• 4: Rest

Choose weight that allows you to maintain good technique and positions. Touch and go if possible.

3x10 / ~70-75% rest 2min btw sets

1-3 Rope Climb,
10-15 Ring/Parallette Push-Up,
10-15 Hollow Rock

3 rounds
Plank x 1 minute
Leg raisers x 30

Starts 2 pa burpee
4 Over head squat 35/50 kg

4 rounds for Quality, rest as needed

10 DB/KB Thruster (unbroken)
5 High Box Jump
Row 500m

Ohje: tee 4 kierrosta ilman aikaa, keskity hyvään liikkeeseen. 10 thrusteria putkeen kahvakuulilla tai käsipainoilla, 5 korkeaa boxihyppyä ja souda 500m. Skaalaa tarvittaessa päivän kunnon mukaiseksi.