23. Juli 2026

Warm up:

4 min AMRAP:

20 sec Skipping

10 Russian KB Swings

20 sec Quadruped plank

10 Alt. Reverse lunges

Weightlifting: Snatch 

Warm-up:

Specific mobility:

10 Hip flows

10 Bottom squat rotations

10 Shoulder dislocates with PVC

10 High hip muscle snatches with PVC (slow and controlled)

10 PVC OHS

2 Rounds of*:

5 Snatch deadlifts

5 Snatch pulls

5 Muscle snatch

5 Hip power snatch

5 Power snatch

5 Snatch

* First round with empty barbell from mid shin, second round with 30/25kg

Snatch + OHS

1. Build to today’s heavy 1+1.

2. 5 x 1+1 @ 80-90%.

WOD prep:

2 min DU practice

10 Russian KB Swings

10 KB Swings

10 Alt. Goblet lunges

WOD:

5 x 2 min on / 1 min off:

60 DU / 80 DU

15 KB Swings 1 x 24/16kg

Max Alt. KB Goblet lunges in remaining time