21. August 2026

Warm up:

9 x 20 sec on / 10 sec off:

Active hang

Kang squats

Plank climb

Weightlifting: Clean

Warm-up:

2 Rounds for quality*:

5 Clean high pulls from hang

5 Clean high pulls

5 Power cleans from hang

5 Power cleans

5 Front squats with 2 sec pause in the bottom

* First round with empty barbell from mid shin, second round with 30/25kg

Power Clean + Hang Squat Clean

1. Build to today's heavy 1+1

2. 3 x 1+2 @ 80-90% of 1

WOD prep:

10 Scapula pull-ups

5 Ring rows

3 Eccentric pull-ups

For those doing BMU:

10 Kip swings

3x 1 Jump to hollow for BMU

2x 1-2 BMU

20 Bounding jumps

5 Box jump overs

5 Wall balls

WOD:

3 Rounds for time:

20 Box jump overs 24/20in

5 Strict pull-ups / Banded / BMU

20 Wall balls 9/6kg

5 Strict pull-ups / Banded / BMU

Time cap = 15 min