Functional Fitness

Warm up:
For quality:
15 Rolling deck squats
20 Alt. Bottom squat rotations
15 Cuban press with light DBs
20 Squat jumps

Weightlifting: Cluster

Warm up: With an empty barbell
5 Clean deadlifts
5 Bradford press
10 Front rack elbow raises
5 Muscle clean + Front squat + Strict press
5 Hip cleans + 5 Thrusters

Cluster + Thruster
On a 10 min clock:
Build to today's heavy 1+1.

WOD prep:

2 Rounds:
4 Bar-facing burpees
3 Power cleans
2 Thrusters

WOD:
5 Rounds for time:
9 Bar-facing burpees
7 Power cleans
5 Thrusters
Time cap = 10 min