15. April 2026

Warm up:

3 Rounds of:

30-50 Single unders

10 Rocking push-ups

10 Alt. V-ups

10 KB Deadlifts

Weightlifting: Power jerk 

Warm up:

With an empty barbell:

20 Front rack elbow raises

5 Bradford press

5 Strict press

5 Push press, 2 sec pause in dip

5 BTN Power jerks, 2 sec pause in catch

5 Power jerks

Push Press + Power Jerk

1. Build to today's heavy 1+2.

2. 3 x 1+2 @ 80-90% of 1, go every 90 sec.

WOD prep:

5 KB Deadlifts

5 KB RDL

5 Russian KB Swings

5 Kip swings

5 Strict knee raises

5 Kipping leg raises

3-5 TTB

WOD:

3 x 4 on / 2 min off

Buy in: 75 DU / 125 SU

AMRAP remaining time:

6 TTB / Leg raises to 90°

8 Russian KB Swings 1x 24/16kg

10 Box jumps 24/20in