Functional Fitness

Warm up:

3 Rounds for quality:
5+5 Half kneeling KB Bottom up press
10 Good mornings
10 Band pull aparts
10 Air squats


Strength:

Warm up:

3 Rounds for quality:
5+5 Half kneeling KB Bottom up press
10 Good mornings
10 Band pull aparts
10 Air squats


Weightlifting / Strength:

Push Press
1. Build to today's technical heavy 3.
2. 10 x 1 @ 80-90% of 1, go every 45 sec.



WOD:

Every 5 min x 4:
7 KB Hang snatches 2 x 24/16kg
14m KB OH Carry
14 KB Front squats 2 x 24/16kg
28m KB Front rack carry (4 x 7m)

Push Press
1. Build to today's technical heavy 3.
2. 10 x 1 @ 80-90% of 1, go every 45 sec.

WOD prep:
5+5 Single arm KB Swings
5+5 KB Hang snatches
5+5 Alt. KB Front squats

WOD:

Every 5 min x 4:
7 KB Hang snatches 2 x 24/16kg
14m KB OH Carry
14 KB Front squats 2 x 24/16kg
28m KB Front rack carry (4 x 7m)