4x
3min ON/2min OFF
alt. A and B

A) 25/20 Cal.
+
AMRAP of
5 Clean & Jerk 60/40kg
5 C2B Pullups

B) AMRAP of
15 Wall Balls
35 Double Unders

Find 2 RM in Shoulder press
Push Press 3RM
Push Jerk 5RM

• in 30 minutes*.

6 rounds of quality reps

6 v-ups

6 single leg v-ups

6 lying hip raises

6 crunches

60s rest between round

"WITCH WAY?"
PERFORMANCE
FOR TIME
10 Power Snatches @52,5/35kg
20 Hang Clean & Overhead
30 Burpees
60/50 Cal Row/Ski/Bike
30 Burpees
20 Hang Clean & Overhead
10 Power Snatches

---

"WITCH WAY? FITNESS"
FOR TIME
10 Power Snatches @ light/moderate
20 Hang Clean & Overhead
20 Burpees
50/40 Cal Row/Ski/Bike
20 Burpees
20 Hang Clean & Overhead
10 Power Snatches

• RPE 8
• Video: https://vimeo.com/877586133?share=copy

For quality:

RX:
Every 120s x 4
1-2 Ring MU + 3-5 Ring dip

Scaled 1.
Every 120s x 4
6-8 Pull up + 6-8 Ring/DB push up

Scaled 2.
Every 120s x 4
6-8 Ring row + 6-8 Ring/DB push up

6x5

-Avusta kuminauhalla tarvittaessa
-Voi tehdä lisäpainolla (V2)

8min alkavalla minuutilla

1. käsilläseisontapunnerrus
2. varpaat tankoon

Valitse toistomäärä n 30-40% max toistoista

Power Cleans
6-4-2 | 4-3-2
Touch and go reps
Start Moderate+ and build to Heavy+. The second wave should be heavier than the first.
Week 3 of 5
RPE 9

3 x 4 @75/60cm

60-90s Rest between sets.

18min

20-30 tuplanaruhyppy
6-10 thruster 35/25kg
30 cal laite