7. Mai 2026

Warm up:

3 Rounds for quality:

50 Alt. SU

10 Alt. Back rack lunges w / empty barbell

5 Squat to stand

10 Alt. Single leg good mornings

Strength: Back squat 

Warm up:

Body weight only:

10 Narrow stance air squats

10 Wide stance air squats

20 Hip flow

10 Deck squats

With an empty barbell:

3 Jefferson curls

5 Back squats, down slow, up fast

5 Back squats, 3 sec pause in the bottom position

5 Back squats, one and a halves

5 Squat jumps

Back Squat

15 min to build to today's heavy 3.

WOD prep:

10 sec DB OH Hold each arm

5+5 DB OH Lunges

10 Alt. DB Hang snatches

WOD:

14 min AMRAP:

50 DU / 75 SU

6 Alt. DB Hang snatches, right arm

6 Alt. DB OH Lunges, right arm

6 Alt. DB Hang snatches, left arm

6 Alt. DB OH Lunges, left arm

Rx = 1 x 22.5/15kg - 50/35lbs