Snatch 3×1

“WITTMAN”

7 rounds for time

15 KBS 24/16kg
15 power cleans 40/30kg
15 box jumps

30 min timecap!

Semi Fran:
21-15-9
Thruster (kb)
SDHP (kb)

The hundred (strict) push ups training program. Follow the program and keep track of the results.
http://hundredpushups.com/index.html

10 thruster 50/30kg
15 box
5 kierrosta
Lähdöt klo 10,11,12 ja 13

Read instructions here:
http://www.cfwinterwar.com/laji2/

WOD
3 rounds for time
50m lunges
50 air squats
20 pushups

Do with partner in total 2000m row (one rows at the time), 60 burbee (alternating), 300m prowler push (light, go fast)

1min Row for Calories
1min Burpee
1min American Kettlebell Swing 20/16kg
1min Thruster 20/15kg

16min AMRAP(for Reps)

Workout is performed in teams of four people.
In this workout team members move from each of four stations after a minute.The clock does not reset or stop between exercises. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep.

For time:

30 x GHD sit-ups
15 x Snatch (2/3% of 1RM)
15 x Burbee over the box (50 cm)