19. Mai 2026

Warm up:

3 Rounds for quality:

5 Burpees

10 Alt. Good mornings

15 Air squats

Weightlifting: Clean 

Warm up:

Bodyweight only:

30 + 30 sec Front rack pvc opener

10 Cat and cow flow

10 Squat to stand

10 Bottom squat rotations

With an empty barbell:

20 Front rack elbow raises

5 Clean deadlifts

5 Hang muscle cleans

5 Front squats

5 Tall cleans

5 Below the knee cleans

Clean Pull + Squat Clean From Below The Knee + Front Squat

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

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

WOD:

30 – 20 – 10 reps for time:

Front Squats 50/35kg

Bar-facing burpees

Time cap = 10 min