9. Oktober 2026

Warm up:

9 x 20 sec on / 10 sec off:

Alt. Single unders

Plate GTOH

Air squats

Snatch warm up:

With an empty barbell from mid-shin:

10 Snatch deadlifts

10 Snatch high pulls

10 Muscle snatches

10 Hip power snatches

10 Power snatches

Weightlifting:

Power Snatch

5 x 3 @ 70-80% of most recent 1RM, go every 2 min.

WOD prep:

3-5 OHS

3 Rounds of:

15 DU

3-5 OHS

WOD:

4 Rounds for time:

100 DU / 150 SU

7 Power snatches

7 Hang power snatches

7 OHS

Rx = 45/30kg

Time cap = 12 min

Accessory:

6 x 20 sec on / 10 sec off:

A) Lying windmills

B) Russian twists with plate

Alternate between A and B.