WOD - RX and Advanced Versions

00-20' Warm-up / www

20-30 Skill / Strength:
5 x 5 power clean ramp-up
(choose a heavy weight)

35-60' 20' AMRAP:
50 wallballs 6/9 kg
50 DUs
40 Boxjumps
40 TTB
30 pull-ups [A: CTB]
30 burpees
20 power clean 35/50 kg [A: 45/70]
20 jerks
10 push-ups [A: ring dip]
10 CTB [A: MUs]
by Sonja


WOD - Movember Version

00-20' Warm-up / www

20-30 Skill / Strength:
5 x 5 power clean technique

35-60' 20' AMRAP:
50 wallballs 3/4 kg
50 single-unders
40 box jumps
40 sit-ups
30 jumping pull-ups
30 burpees
20 power clean 15/20kg
20 strict press 15/20kg
10 push-ups
10 pull-up
by Sonja

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