8. September 2026

Warm up:

3 Rounds of:

45 sec Echo bike (easy pace)

10 RDL with empty barbell

5 Bradford press

30 sec Reverse plank hold

Snatch warm up:

2 Rounds of*:

5 Snatch deadlifts

5 Snatch pulls

5 Hang muscle snatches

5 OHS

5 x 1 Power snatch + 1 Hang squat snatch

*First round with empty barbell from hang position, second round with 30/25kg from hang position as well.

Weightlifting: 

Power Snatch + Hang Squat Snatch

8 x 1+1 @ 70-80%, go every 90 sec.

WOD prep:

2 x 10 Hollow rocks

2 x 5 V-ups / Tuck-ups

2 Rounds of:

4 DB Snatches at workout weight

4 V-ups

15 sec Echo bike (hard effort)

WOD:

4 x 2 min on / 2 min off:

AMRAP:

18 V-ups / Tuck-ups

12 DB Snatches 2 x 15/10kg

Max cal Echo bike in remaining time