11. Mai 2026

Warm up:

For quality:

30 Jumping jacks

3 Inch worms

5 Push-up to down dog

10 Alt. Lunges with overhead back reach

30 Jumping jacks

3 Inch worms

10 Cat and cow flow

5 + 5 Lunge to high knee

Strength: Lunge 

Warm up:

With an empty barbell:

20 Front rack elbow raises

10 Bradford press

10 Alt. Back rack lunges

10 Alt. Front rack lunges

Lunges

1. Build to today's heavy 10 Front rack lunges (5+5).

2. Build to today's heavy 10 Back rack lunges (5+5).

WOD prep:

With an empty barbell:

5 Hang muscle cleans

5 Power cleans

5 Strict press

5 Push press

WOD:

21 – 15 – 9 reps for time:

Hang power cleans

Alt. Front rack lunges

Push press

Rx = 45/30kg

Time cap = 12 min