22. Juni 2026

Warm up:

4 min EMOM:

10 Down ups + max Plank shoulder taps

Strength:

DB Z-press

4 x 8-10, rest 2 min between sets.

WOD:

5 Rounds for time:

15 DB Power cleans 2 x 22.5/15kg

15 DB-Facing burpees

Time cap = 12 min

Accessory:

Chin Over Bar Hold

3 x max duration, rest 90 sec between sets.

Aim for 20-40 seconds each round. Use a band if needed.