13. April 2026

Warm up:

4 min AMRAP:

5 Baby burpees

10 Alt. Reverse lunges

15 sec Hollow rocks

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

Deficit Deadlift

1. Build to today's heavy double.

2. 6 x 2 @ 80% of 1 without deficit, go every 60 sec.

WOD prep:

With an empty barbell:

10 Alt. Front rack elbow raises

5 Hang muscle cleans

10 Alt. Front rack lunges

5 Power cleans

2 Rounds at workout weight:

1 Power clean

2 Alt. Front rack lunges

3 Bar-facing burpees

WOD:

9 min AMRAP:

12 Bar-facing burpees

12 Alt. Front rack lunges 50/35kg