7. Oktober 2026

Warm up:

6 min EMOM:

Min 1: 10 Bottom squat rotations + max Hollow rocks

Min 2: 10 Scapula pull-ups + max Arch rocks

Back squat warm up:

Body weight only:

10 Narrow stance air squats

10 Wide stance air squats

10 Air squats

20 Hip flow

10 Deck squats

With an empty barbell:

5 Squat jumps

5 Back squats, down slow, up fast

5 Back squats, 3 sec pause in the bottom position

5 Back squats, one and a halves

Strength:

Back Squat

4 x 3 @ 80% of 3RM, go every 3 min.

WOD prep:

With empty barbell:

10 Front rack elbow raises

5 Muscle cleans from mid shin

5 Tall cleans

5 Below the knee cleans

2 x 10 Kip swings

2 x 3-5 Kipping pull-ups

WOD:

Every 2 min x 5:

7 Pull-ups / Jumping pull-ups / C2B

7 Squat cleans 50/35kg

7 Pull-ups / Jumping pull-ups / C2B