Sat Nov. 9 "Wittman"

Move

1) 2 Power Cleans x 7

2) 30 Min. AMRAP

7 KB Swings to Eye Level
7 Power Cleans
7 Box Step Ups Per/Side
One Minute Rest

Train

1) Power Cleans: On the Minute x 10
2 Touch and Go Power Cleans starting at 50% building

2) Wittman

7 Rounds For Time (30 Min. Time Cap)

15 KB Swings (53/35)
15 Power Cleans (95/65)
15 Box Jumps (24/20”)

Stimulus

1) You will be building to a heavy set of two reps over 7 rounds. Each set of two should be done unbroken, without letting go of the bar. Focus on pushing through the heels and catching just above parallel.

2) This Hero workout has a ton of hinging and grip. KB swings should be roughly 1 minute of work with the goal being unbroken sets. Power cleans should not exceed 55% of your 1 RM. Box jumps should be slow and steady, getting yourself ready for the KB swings again. Aim for a round every 4:15 roughly to finish in the time cap.