21. Mai 2026

Warm up:

9 x 20 sec on / 10 sec off:

Squat hold

Countermovement jumps

Death march

Strength: Back squat 

Warm-up:

Body weight only:

10 Narrow stance air squats

10 Wide stance air squats

20 Hip flow

10 Deck squats

With an empty barbell:

3 Jefferson curls, slow and controlled

5 Good morning

5 Back squat, slow down, fast up

5 Back squat, with 3 sec pause in the bottom of the squat

5 Back squat, one and halves

Tempo Back Squat*

1. Build to today's heavy single.

2. 4 x 1 @ 80-90% of 1, go every 90 sec.

*3 / 3 / X / 1

WOD prep:

With an empty barbell:

20 alt Front rack elbow raises

5 Hip power cleans + Push press

5 Hang power cleans + Power jerk

2 Rounds of:

10 DU

3 Hang CnJ at workout weight.

WOD:

4 Rounds for time:

75 DU / 100 SU

15 Hang clean and jerks 35/25kg

Time cap = 10 min