A) 2 Rounds:
1:00 Echo Bike
10 Air Squats
1:00 row
10 Push-ups
B) 1 Round:
100ft Per Arm Single-arm Overhead Carry
10 Tempo lunges
20 Hanging Scap Retractions
10 Diver Bomber Push-ups
10 Squat jumps
100ft Per Arm Single-arm Overhead Carry
Squat or power clean
Set 1: 3 Cleans @ 60%
Set 2: 2 Cleans @ 75%
Set 3: 2 Cleans @ 80%
Set 4: 2 Cleans @ 82%
Set 5: 2 Cleans @ 85%
Set 6: 1 Clean @ 88%
Set 7+: Heavy Single Attempt •
every 2 min
"Wittman"
Solo or Parnter
Each person completes the allotted work before going into the next. You can work at the same time.
7 Rounds For Time (30 Minute Cap):
15 Kettlebell Swings or DB hang power snatch 53 / 35 lb
15 Power Cleans 95 / 65 lb
15 Box Jumps (24"/20")
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