3. August 2026

Warm up:

3 Rounds of:

10 Rocking push-ups

10 Good mornings (empty bar or PVC)

10 Band pull aparts

5 Inch worms

Strength: Deadlift 

Warm up:

With an empty barbell:

5 Jefferson curls

10 Stiff legged deadlifts

10 Deadlift, pause 3 sec above the knee

10 Deadlifts

Deadlift

1. Build to today's technical heavy 4.

Reset on the floor for each rep, no tng.

2. 6 x 1 Deadlift @ 90-100% of today's heavy 4, go every 60 sec.

WOD prep:

10 Kip swings

5-8 Ring rows

3-5 Pull-ups / Ring rows / C2B

With an empty barbell:

5 Hang muscle cleans

5 Strict press

5 Hang power cleans

5 Push press

At workout weight:

5 Deadlifts

5 Push press

WOD:

21 – 15 – 9 reps for time:

Deadlifts

Push press

Pull-ups / Ring rows / C2B

Time cap = 12 min

Rx = 50/35kg