WOD - RX and Advanced Versions

00-20' Warm-up / www

20-35 Skill / Strength:
Every 90'sec. for 9min (6 sets)
3 power snatch (ramp-up - go heavy!)

40-60' AMRAP in 12' of:
3 power snatch 25/40kg [A: 40/60kg]
6 OHS
9 pull-up [A: CTB]
by Sonja


WOD - Movember Version

00-20' Warm-up / www

20-35 Skill / Strength:
Every 90'sec. for 9min (6 sets)
3 power snatch (technique!)

40-60' AMRAP in 12' of:
3 power snatch 15/20kg
6 OHS PVC-pipe
9 jumping pull-up
by Sonja

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