20. Oktober 2026

Warm up:

2 Rounds of:

45 sec Skipping

10 Kang squats

10m Duck walk

10 Baby burpees

10m Walking lunges with rotation

Power snatch warm up:

With an empty barbell from mid-shin:

10 Snatch deadlifts

10 Snatch high pulls

10 Muscle snatches

10 Hip power snatches

10 Hang power snatches

Weightlifting:

Snatch Pull + Below The Knee Power Snatch

8 x 1+1, go every 60 sec.

WOD prep:

1 Wall-walk + 10 sec Wall-facing HS Hold

3 Power snatches at workout weight

WOD:

Every 2:30 min x 5:

50 DU / 75 SU

4 Wall walks / Plank shoulder taps + Push-up / 8m HSW (2 x 4m)

4 Power snatches 60/45kg