For guality: 3 sets Ring push-ups about 8-12 reps

WOD
”WITTMAN”
7 rounds for time of:
15x KB swing (24/16kg)
15x Power clean (42,5/30kg)
15x Box jumps (24/20″)

600m Run
15 x Hang Power Clean @ 60-70% Max Clean.
400m Run
10 x Hang Power Clean
200m Run
5 x Hang Power Clean.

Record loads, scaling and thoughts to comments.

Christine

3 Rounds For Time:

Row 500m
1x BW Deadlifts, 12 reps
21″ boxjumps, 21 reps

For quality:

on the minute for 10 minutes

2x Clean&Jerk (2/3 of 1 RM)
rest of the time hollow rock

5x power snatch + 3 pause overhead squats. 3 second pause at the bottom of OHS

4x1 @50%
4x1 @70%
2x1 @80%
1x1 @90%

tai harjoittele tekniikkaa

• snatch pull 4x2 110% 1rm

4 rounds
4 deadlifts 60kg/40kg
4 power cleans 60kg/40kg
4 frontsquats 60kg/40kg
4 tpushjerks 60kg/40kg
44m farmers carry go as heavy as possible

Team workout - 2 persons:

First:

• 1 k row
• 100 sit-ups

Both persons work the same time.

Second:

• 50 burpees while the other one does plank hold

Third:

• 50 pull-ups while the other one hangs from the bar

Fourth:

• 50 shoulder to overhead (50% 1RM)

20 minutes:

• even minute: 5 push jerks (start with 40% of your 1RM push jerk)
• odd minute: 3, 5 or 7 T2B

All sets must go unbroken!

Finish with rotator cuff exercises