Benchmarkt

Warmup

9x 30sec on / 15sec off
Row / SU / Burpees
Alt. Good Mornings / Air Squats / Kang Squat
Dead Hang / Hollow Hold / Alt. V-ups

WOD prep

Barbell
5 Clean DL
5 Hang Muscle Clean
5 Hang Power Clean

5 Snatch DL
5 Hang Muscle Snatch
5 Power Snatch

Build up to workout weight
2-4 Power Snatch
2-4 Hang Power Clean

GYM
10 Kip Swings
5 Knee Raises
5 Leg Raises
3-5 TTB

Barbell Performance – 5 Year Anniversary WOD

26-09-2025

For time
1500/1350m Row „At 0:00 and every 5:00 perform“

17 TTB / Leg Raises
6 Power Snatches 60/45
15 Burpee over Rower

13 Rounds
9 Hang Power Cleans 60/45
20 Air Squats
20 DUs