24. August 2026

Warm up:

4 min AMRAP:

5 Tempo Wall squats 3311

5 Burpees

10 Russian KB Swings

Strength: Front squat 

Warm up:

Specific mobility:

10 Squat to stand

10 Deck squats

10 Cossack squats

With an empty barbell:

20 Front rack elbow raises

30 sec Bottom of FS hold

5 FS with a 3 sec pause

5 FS, slow down, up fast

Front Squat

1. 10 min to build to today's heavy double.

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

WOD prep:

2 Rounds of:

4 Hang power cleans

4 Front squats

4 Bar-facing burpees

15 sec Rest

WOD:

Every 4 min x 4:

20 Bar-facing burpees

10 Power cleans 50/35kg

10 Front squats 50/35kg