Wittman
7 rounds

15 Kettlebell swings 1.5/1p

15 Power Cleans 95/65

15 Box Jumps 24/20

Push Press: 6 x 2 @85%, rest 2:00

• Option: 5 x 5. Rest 90s.

EMOM 20:00
Minute 1: 15 DB Push Press @50/35lbs (DBs in both hands)
Minute 2: 30 Double Unders
Minute 3: 15 Bent-over Double KB Rows 24/16kg
Minute 4: 15 Burpees

AMRAP 17 with partner

15/12 cal Row
10 m HS walk
8 strict pull ups
IGOYOYGO

For time:
15 Power Cleans @60/42.5kg
21 C2B Pull-ups
12 Power Cleans @70/47.5kg
15 C2B Pull-ups
9 Power Cleans 85/55kg
9 C2B Pull-ups

• 14:00 Cap
• Rx+: @70/47.5kg, 85/55kg, 90/60kg

WEIGHTLIFTING
Jerk Wave, 4 rounds every 60-90sec:

1) 3x Jerk
2) 2x Jerk
3) 1x Jerk

RPE 4

Use rack/blocks. First set 3 jerks, 2nd 2 jerks and final 1 jerk. Then start a new round. You have to load the bar for each set.

4x8/8 kb OHS

Go by feel

Optional Accessory:

Power Snatch Every 30sec for 5min

RPE 3-4

For Quality;
100 Hand Release Push-ups
100 DB Renegade Rows (total) @50s/30s
100 DB Single Arm Push Press @50/30 + Neutral Grip
100 Sit-ups

• Rx+: 50 Strict HSPU for HR Push-ups
• 18:00 Time Cap

1 x 500m soutu

Soudun pikamatka! Lähdöt lennosta klo 18-20.