29. Mai 2026

Warm up:

3 Rounds for quality:

10 Pulls on rower

10 Alt. Single leg good mornings

5 Push-ups / Kneeling

Strength: Deadlift 

Warm up:

With an empty barbell:

5 Jefferson curls

10 Good morning

10 Stiff leg DL

10 Deadlift, pause 3 sec above the knee

10 Deadlifts

Deadlift

Build to today's technical heavy 5.

WOD prep:

With an empty barbell:

10 alt. Front rack elbow raises

5 Hang muscle cleans

5 Push press

5 Power cleans

5 Power jerks

WOD:

2 x 7 min on / 2 min off:

AMRAP:

10/7 cal Row

5 Deadlifts

4 Hang power cleans

3 STOH

Rx = 60/45kg