8. Juni 2026

Warm up:

400m Run (easy pace)

2 Rounds for quality:

12 Alt. Reverse lunges / Alt single leg good mornings *

9 Cat and cow flow

6 Anterior floor rotations (each side) / Inch worm into upward dog*

* 1st / 2nd round

Strength: Strict press 

Warm up

For quality:

10 Wrist push-ups

30 sec PVC Front rack opener, each side

With an empty barbell:

10 Alt. Front rack elbow raises

10 Bradford press

5-10 Strict press

Strict Press

1. Build to today's technical heavy 5.

2. 3 x 5 @ 80-90% of 1, go every 2 min.

WOD prep:

5 Clean deadlifts

5 Clean high pulls from hang

5 Hip power cleans

5 Hang muscle cleans

100m Run

5 Power cleans 45/30kg

100m Run

3 Power cleans 60/45kg

WOD:

5 Rounds for time:

400m Run

10 Power cleans 60/45kg

Time cap = 15 min