Functional Fitness

Warm up:

3 Rounds of:
10 Jumping lunges
6 PVC Shoulder dislocates
3+3 KB Windmills

Weightlifting: Cluster

Warm up:
5 Clean deadlifts
5 Strict press
5 Front squats
5 Push press
5 Hang muscle cleans
5 Thrusters

Cluster + Thruster
1. Build to today's technical heavy 1+1.
2. 5 x 1 Cluster @ 90-100% of 1.

WOD prep:
10 Feet together squats
10 Alt. Lunges w / rotations
8 Alt. Lunges with 1 DB
6 Alt. DB Front rack reverse lunges with 2 DBs
5+5 Half kneeling DB Strict press
5+5 DB Push press
5 DB Power jerks with 2 DBs
10 Tuck-ups + 10 Alt. V-ups

WOD:
20 – 16 – 12 – 8 – 4 reps for time:
Alt. DB Front rack reverse lunges
DB STOH
V-ups / Tuck-ups
DB 2 x 22.5/15kg
Time cap = 15 min