23. April 2026

Warm up:

200m Run (easy pace)

2 Rounds for quality:

10 Alt. Lunges with OH reach

5 Down ups

5 Baby burpees

30 High knees

WOD prep:

With an empty barbell:

10 Front rack elbow raises

10 Hang muscle cleans

10 Power cleans

With workout weight:

5 Power cleans

5 Burpees over bar

WOD:

Every 5 min x 6:

200m Run

10 Power cleans 45/30kg - 100/65lbs / 60/45kg - 130/100lbs

15 Burpees over bar (lateral)

Accessory:

3 Rounds for quality:

20 Alt. V-ups

20 Elbow to knee crunches

20 Hollow rocks