WOD 21-15-9( FT)
Push Press
Dips
KB swings
Wall balls

3 rounds for time of:
400m run
20 x box jumps 50/60cm
10/15 strict HSPU
Timecap 12min.

Coach will tell you if you are allowed to do this! If you have poor OH mobility, you will not do this.

Advanced:
Overhead squat 5 x 5 @ 2010.

With the barbell overhead, squat below parallel and come back up. No rush!

Keskity räjähtävyyteen!

4 sets of 2+1
2 Hang Snatch + 1 Power Snatch = 1 set

Push Press (PP) For Time:

Fitness
20 reps @ 70 %

Advanced
30 reps @ 80 %

3 RFT
400m run
15 wall ball 20/14# 10/9′
15 Sit-ups

10 x KB-Snatch
200m Run
10 x Power snatch
200m Run
10 x Overhead squat
200m Run

3 Rounds, minimum rest and challenging weights

Power snatch
5-5-3-3
Heavy as possible each set, rest as needed between sets

4 RFT
One sprint-court length long ways down and back
20 Mountain climbers
5 HR Push ups