16. April 2026

Warm up:

400m Run (easy pace)

6 x 20 sec on / 10 sec off:

1) Plank shoulder taps

2) Squat hold

Weightlifting: Clean 

Warm up:

With empty barbell:

10 Front rack elbow raises

5 Clean high pulls from mid shin

5 Muscle cleans from mid shin

5 Hip power clean + Front squat

5 Tall cleans

5 Below the knee cleans

Hang Squat Clean

Every 45 sec x 15: 1 @ 75-80%

WOD prep:

2 Rounds of:

100m Run

2 Clean at first weight

WOD:

3 Rounds for time:

200m Run

5 Squat cleans 60/45kg / 60%

into:

2 Rounds for time:

400m Run

5 Squat cleans 70/50kg / 65%

into:

For time:

800m Run

5 Squat cleans 80/55kg / 70%

Time cap = 20 min