21. April 2026

Warm up:

400m Run (easy pace)

For quality:

10 Wall squats

10 Cossack squats

30 sec Dead hang

10 Prone BTN press

10 Shoulder dislocates

10 Tempo OHS 22X1

Weightlifting: Snatch

Warm up:

With an empty barbell:

5 Snatch deadlifts

5 Snatch pulls from hang position

5 Muscle snatch from hang position

5 Power snatch from hang position

5 OHS

Power Snatch + Hang Power Snatch + OHS.

15 min to build to today's heavy 1+1+1.

WOD prep:

10 Wall Balls

5 Burpees

10 Scapula pull-ups

10 Ring rows

3-5 Burpee pull-ups

WOD:

18 min AMRAP:

10 Shuttle runs 2 x 7.5m

20 Wall balls 9/6kg

10 Burpee pull-ups