WOD

WoD#1: "Grace"

For Time:

30 Clean & Jerks @ 60% Clean & Jerk 1RM (Rx 60/40kg)

Time Cap: 8 minutes 

WoD#2

Every Minute on the Minute 16 minutes (8 Rounds)

Minute 1: 1-2 Rope Climbs or 2-4 "Down and Ups" then 8-10 KB Swings (Rx 24/16kg)

Minute 2: 1-2 Wall Climbs then 8-10 Situps

Note: Number of Reps are guidelines: Find a level that is challenging for you and you can hold for 8 rounds.

Nybörjarpass

WoD#1

Split Jerk Technique with Stick and Low weights
5-5-5 Split Jerk @ Light to medium weights 

WoD#2

Every Minute on the Minute 12 minutes (6 Rounds)

Minute 1: 1 Rope Climbs or 2 "Down and Ups" then 8 KB Swings (8-16kg)

Minute 2: 1 Wall Climb (or 15s Plankan) then 8 Situps