11. September 2026

Warm up:

4 min AMRAP:

20 sec Squat hold

10 Good mornings with DB

5 Push-up to down dog

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

Strength:

Deadlift

1. Build to today's technical heavy 5. tng.

2. 3 x 5 @ 80-90% of 1.

WOD prep:

10 Wall balls

5 DB Swings each arm

10 Alt. Box step ups

8 Alt. DB Hang snatches

WOD:

3 x 4 min on / 2 min off:

30 Wall balls 9/6kg

30 Alt. DB Hang snatches 1 x 22.5/15kg

Max DB Box step ups 1 x 22.5/15kg in remaining time.