3. Juni 2026

Warm up:

For quality:

10 Rocking push up

5 Push up to down dog

10 Band pull aparts

10 Down ups

Strength prep:

With an empty barbell:

10 RDL

10 Bent over rows

10 Spoto press

10 Paused bench press

10 Bench press

Strength:

Every 90 sec x 8:

A) 5 Bench Press @ 92-98% of 6RM

B) 5 Bent Over Row @ 92-98% of 6RM

Alternate between A and B.

Workout:

8 x 90 sec on / 90 sec off:

A) AMRAP:

10 DB Front squats 2 x 15/10kg

10 DB STOH 2 x 15/10kg

Max distance Burpee broad jumps

B) AMRAP:

10 DB Hang power cleans 2 x 15/10kg

10 DB Thrusters 2 x 15/10kg

Max distance Burpee broad jumps

Alternate between A and B.