Functional Fitness

Warm up:

9 x 20 sec on / 10 sec off:
Skipping
Quadruped plank hold
Bradford press with an empty barbell


Weightlifting: Clean & jerk

Warm up: With an empty barbell
5 Clean deadlifts
5 Clean pulls
5 Front squats
5 Strict press
5 Hang muscle cleans
5 Push press
5 Power cleans
5 Power jerks
5 Hang squat cleans

Power Clean + Hang Squat Clean + Push Press + Power Jerk
8 x 1+1+1+1 @ 70-80%, go every 90 sec.

WOD prep:
2 Rounds of:
15-30 DU
5 Deadlifts
3 STOH

WOD:

Every 3 min x 4:
75 DU / 100 SU
15 Deadlifts 60/45kg
9 STOH 60/45kg