WOD - RX and Advanced versions

00-20' Warm up / www

20-45' Skill: jerk technique 15/20kg
4x every 30sec: 3 strict press [A: 3 strict press from split]
4x every 30sec: 3 push press [A: 3 split jerk drops]
4x every 30sec: 3 push jerk [A: 3 split jerk -> speed & foot work!]
then, ramp-up to 1RM clean & jerk

45-60' Grace - For time:
30 clean & jerk 43/62kg
[A: Heavy Grace: 55/85kg]
12' TC, by FabianB


WOD - Movember version

00-20' Warm up / www

20-45' Skill: press & push press technique
4x every 30sec: 3 strict press
8x every 30sec: 3 push press
then, power clean & push press skill work

45-60' Grace Lite - For time:
30 power clean & push press 17/30kg
12' TC, by FabianB

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