Functional Fitness

Warm up:

3 Rounds for quality:
3 Inch worms
15 sec Split squat hold each leg
10 Russian KB Swings

Strength: Squat

Warm up: With an empty barbell
10 Kang squats
10 Alt. back rack lunges
10 Paused squats

Back Squat + Back Rack Lunge + Back Squat
1. Build to today's heavy 1+1+1+1.
2. 6 min EMOM:
Min 1: 8 Back squats
Min 2: 4-8 Alt. Back rack lunges

WOD prep: With an empty barbell
10 Deadlifts
10 Alt. Front rack elbow raises
5 Hang muscle cleans
5 Front squats
5 Push press

At workout weight:
9 Deadlifts
6 Hang power cleans
3 Thrusters

WOD:

Every 5 min x 3:
30 Deadlifts
20 Hang power cleans
10 Thrusters

1st Round: 40/30kg
2nd Round: 50/35kg
3rd Round: 60/40kg