Functional Fitness

Warm up:

3 Rounds for quality:
5 Countermovement jumps
3 Inch worm to upward dog
15 sec Quadruped plank hold


Strength: Deadlift

Warm up: With an empty barbell
5 Jefferson curls
10 Stiff legged deadlifts
10 Deadlift, pause 3 sec above the knee
10 Deadlifts

Deadlift
1. Build to today's heavy 3.
2. 3 x 3 @ 70-80% of 1, go every 2 min.

As shown in the video. One rep is half deadlift + full deadlift.

WOD prep:
With an empty barbell:
10 Alt. Front rack elbow raises
5 Hang muscle cleans + Strict press
10 Alt. Front rack lunges
5 Hang clean and jerk / snatches

WOD:

6 x 1 min on / 1 min off:
12 Alt. Front rack reverse lunges 50/35kg
Max Ground to overhead in remaining time