1. Juli 2026

Warm up:

6 min EMOM:

Min 1: Shuttle runs

Min 2: 10m Death march

Min 3: 3-5 Roll to v-sit

Hang power clean warm up:

With empty barbell:

10 Front rack elbow raises

5 Clean high pulls from hang

5 Muscle cleans from hang

5 Tall cleans

5 Hip power cleans

5 Hang power cleans

Weightlifting:

Hang Power Clean

3 – 3 – 3 – 2 – 2 – 2 reps, go every 90 sec.

WOD Prep:

For quality:

10 Scapula pull-ups

10 Ring rows

10 Kip swings

3-5 Kipping pull-up with hold

10 Pogo jumps

5 Box jumps, step down

WOD:

12 min AMRAP:

3 Hang power clean 60/45kg

6 Pull-ups / Ring rows / C2B

9 Box jump overs 24/20in