A. Push Jerk: 5×1, work to H1. P: H2 if confident in re-racking.

 

B. 3 RFT [C12]; rest 2 min between rds.
21 DL (185/125) / KB DL
14 FS / Goblet
7 Cleans (power ok) / KBS

 

C.FT [C15]:
Run 400m (optional: with medball)
6 rds of:
10 WB (20/14) or AS
1 RC or 4 rope chins/negatives (P: LLRC, F: legs ok)
Run 200m
3 rds of:
10 WB (20/14) or AS
1 RC or 4 rope chins/negatives (P: LLRC, F: legs ok)

 

*D. FT: 30 Strict C2B Pull ups

 
09 07 16