10. Juni 2026

Warm up:

2 rounds:

Partner A) 10 / 7 cal Echo

Partner B) AMRAP

AMRAP for quality:

10 Hip flows

5 Roll to V-sit

10 Cossack squats

10 Deck squats

10 Bottom of squat rotations

(continue 2nd round where they left off 1st round)

Strength prep:

Specific mobility:

10 Hip flow

10 Squat to stand

With an empty barbell:

5 Good mornings

5 Kang squats

5 1.5 Back squat

5 Paused back squats (2-3 sec)

5 Back squats

Strength:

Back Squat

3 x 9, rest 90 between sets.

Keep 2-3 reps in reserve.

Workout:

8 x 2 min on / 1 min off:

A)

12/9 cal Echo bike

10 DB Box step overs 24/20in 2 x 15/10kg

Max Sled push 150/100kg - in the remaining time.

B)

12/9 cal Echo bike

10 Thrusters 2 x 15/10kg

Max Double DB Snatch in the remaining time.

Alternate between A and B.