22. Oktober 2026

Warm up:

3 Rounds of:

200m Run

15 Air squats

10 Ring rows

5 Push-ups / Kneeling

Power jerk warm up:

With an emtpy barbell:

20 Front rack elbow raises

5 Bradford press

5 Strict press

5 Push press, 2 sec pause in dip

5 BTN Power jerks, 2 sec pause in catch

5 Power jerks

Weightlifting:

Paused Push Press + Paused Power Jerk (3 sec in the dip)

1. Build to today's heavy 1+1.

2. 3 x 1+1 @ 80-90% of 1, go every 90 sec.

Hold the dip for 3 seconds on each rep.

WOD prep:

10 Kip swings

3 x 1 Negative pull-up

3 Burpee pull-ups

10 Goblet squats

WOD:

15 min AMRAP:

200m Run

20 KB Goblet squats 24/16kg

10 Burpee pull-ups