Functional Fitness

Warm up:
2 Rounds of:
3 Shuttle runs (2x 7.5m)
10m Quadruped walk
10m Walking lunges
10 PVC shoulder dislocated
3 x Kip swing + Leg raise

Weightlifting: Power snatch

Warm up:

Specific mobility: With a pvc
5 BTN snatch grip strict press
5 Snatch grip strict press
10 Muscle snatches
10 OHS

With an empty barbell from mid-shin:
10 Snatch deadlifts
10 Snatch high pulls
10 Muscle snatches
10 Hip power snatches
10 Power snatches

Power Snatch
1. 10 min to build to today's heavy technical single.
2. 5 x 1 @ 90%, go every 60 sec.

WOD prep:
2 Rounds:
8 Alt. lunges
3-5 TTB
1 Shuttle run

WOD:
10 Rounds for time:
10 Alt. KB Goblet lunges 1x 24/16kg
8 TTB / Hanging leg raises
6 Shuttle runs 2 x 7.5m
Time cap = 18 min