A.  Work to H1: PC + 3 FS + Jerk

 

B. T(2-3), FT [C14]:

30 Thurusters 125/85

8 RC

20 Thrusters

6 RC

10 Thrusters

4 RC

 

C. T(3-4)FT: 20 x 100m sprints (medball optional 20/14)

 
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