14. Oktober 2026

Warm up:

2 Rounds of:

200m Run

15 PVC OHS

10 RDL with empty barbell

5 BTN Strict press with empty barbell

Back squat warm up:

Body weight only:

10 Narrow stance air squats

10 Wide stance 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

Build to today's 1RM.

Snatch warm up

With an empty barbell:

5 Snatch pull

5 Hang muscle snatch

5 Power snatch

5 Deep power snatch

5 OHS with a 3 sec pause in the bottom

WOD prep:

100m Run

7 OHS at workout weight

WOD:

"Nancy"

5 Rounds for time:

400m Run

15 OHS 45/30kg

Time cap = 15 min